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

 

[Andalite]

Josh: are you still doing hip mobility drills?

 

[Tblock1]

Josh: are you still doing hip mobility drills?

I love them! They actually are most useful for me before runs, because they loosen up my hips so I can get longer strides.

 

[JDid23]

Josh: are you still doing hip mobility drills?

Yes. However, I haven't doing as many as i was before since my groin has been hurting lately.

 

[ExtraMile]

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

strong squats bro not sure if I could do that depends how much rest I would take between reps...

 

[JDid23]

strong squats bro not sure if I could do that depends how much rest I would take between reps...

thanks. I took a few seconds per after 5 or 6. If my quad wasn't hurting me i would have done more. I wanted 12 but i didn't think that would be a good idea.

 

[JDid23]

Cycle 2- Military Press Day 3+ Reps


Military Press
45x5
75x3
85x3
95x8- PR

Neutral Grip Chins + 20 lbs (going for triples)
3
3
2 1/2
1 1/2

Dips + 20 lbs
6- PR
4
3
3
3
3
BW x 5
- PR 22 reps in 6 sets + 20 lbs....... got 21 in 5 sets with 15 lbs and couldn't even do 1 on the 6th set.

Seated Calves
Nelson's calf routine- 65 lbs.. slow negatives to 75 reps- PR

DB Skull Crushers
15 lb DBs x 12- PR 4x12
15 lb DBs x 12
15 lb DBs x 12
15 lb DBs x 12


Comments: Fucking awesome day. Military went great... can't wait to try 100 next workout. Chins didn't go too well- i wanted 4 triples, but oh well. Next week I will go for 5 sets of 1 rep with + 25 lbs and then make a plan for progression. Dips went much better than expected. After 6 and 4 i thought i could do one, maybe two sets of 3 reps, but fuck i really wanted 3 reps each time and none were to failure. Nelson's calf routine was nasty today. I wanted to try when i hit 63 reps and ended with 3 sets of 4. Slow negatives killed me. DB Skulls went pretty well also, even though i used somewhat bad form on the last rep or two on my last 2 sets.

 

[Andalite]

Good job!

 

[JDid23]

Good job!

thanks I can't wait to dip BW + a 45 lb weight

 

[lawwave9]

i just finished my first workout.. nobody was at the squat rack, so i got in my squats and deads pretty quick.. it felt good just knowing i was doing the 2 best exercises still ifeel incompatible please give some suggestions.

 

[ExtraMile]

thanks I can't wait to dip BW + a 45 lb weight

feels badass

 

[JDid23]

Cycle 2- Deadlift Day 3+ reps.... sooooooo busy today. went to the gym later than usual, felt like shit, and only had about 30 minutes..

Deadlift
135x6
185x3
210x3
240x3
270x8- tied PR, but better quality reps than last time.

Hypers
BW + 25 lbs x 15- PR 2x15
BW + 25 lbs x 15

Biceps
Hammer Curls
30 lb DBs x 10- PR 3x10
30 lb DBs x 10
30 lb DBs x 10
Alt DB Curls x 5 per arm..
Incline DB Curls
15 lb DBs x 8
15 lb DBs x 8
15 lb DBs x 7


Comments: Only thing i wish i had was more time. Deads went somewhat well, but i was working in with a lot of people and it was hard to focus with them all standing right near me. I'll take 270x8 though. Hypers went pretty good, were kind of hard at the end of the second set.. Curls went solid and i think for the first time in my life, i prioritized getting in biceps lol.

 

[ExtraMile]

of course deads went well if u hit 8 reps on a 3 rep day!

how much did u increase lifts by since the first cycle?

 

[JDid23]

Since i got 270 for 8 last time too, i did 15 lbs. Never doing that again though lol. Going to increase 10 lbs next time. Next session has me doing 285 lbs for 1+ reps.

 

[ExtraMile]

Since i got 270 for 8 last time too, i did 15 lbs. Never doing that again though lol. Going to increase 10 lbs next time. Next session has me doing 285 lbs for 1+ reps.

you increased your estimated 1rm's by 15lbs? wow lol

285 you should hit for 5 reps!

 

[JDid23]

you increased your estimated 1rm's by 15lbs? wow lol

285 you should hit for 5 reps!

yeah, only that one time since i hit my 1 rep for 8 reps

 

[ark94]

holy shit deadlifting like a beast great job jdid!

is this routine your doing the 5/3/1? it seems mad complicated calculating all this stuff all the time and cycling things and whatever the hell goes on in your thread lol

 

[JDid23]

holy shit deadlifting like a beast great job jdid!

is this routine your doing the 5/3/1? it seems mad complicated calculating all this stuff all the time and cycling things and whatever the hell goes on in your thread lol

thanks for stopping by

yeah it's the 5/3/1. It's really not too complicated at all once you get the original percentages. It took me maybe 5-10 minutes to calculate everything.

Cycle 2 means that it's my second "cycle" or round of the 5/3/1.

 

[Andalite]

All that matters is what happens. Don't build these false expectations. Just try 285 and see what happens. If you don't have hypothetical expectations you'll appreciate the results more. Now if it happens to be that you don't get 5 you're gonna feel low. So don't think of it. Go in with a blank slate in terms of expectations and I am sure you'll amaze yourself.

 

[ExtraMile]

that is true remember its a 1 rep day, so if you pull it just once then you have hit the target

 

[Tblock1]

All that matters is what happens. Don't build these false expectations. Just try 285 and see what happens. If you don't have hypothetical expectations you'll appreciate the results more. Now if it happens to be that you don't get 5 you're gonna feel low. So don't think of it. Go in with a blank slate in terms of expectations and I am sure you'll amaze yourself.

I don't think this is a good tactic for lifting at all, and life in general. You have to have expectations of yourself or you will never reach much. If jdid says I will pull it for 5 rep he is way more liekly to get 5 than if he says, "Man, I might pull5, then I might jsut pull 1."

 

[ExtraMile]

I don't think this is a good tactic for lifting at all, and life in general. You have to have expectations of yourself or you will never reach much. If jdid says I will pull it for 5 rep he is way more liekly to get 5 than if he says, "Man, I might pull5, then I might jsut pull 1."

yeah true and if your just like well I got 1 rep so I guess thats good enough then well your happy with the minimum. But I would be pissed off if I was jdick and only got 1 rep especially after my internet rival (lol j/k) had told me that he thought I would get 5 with it, I would wanna smash 5 lol

 

[Andalite]

I don't think this is a good tactic for lifting at all, and life in general. You have to have expectations of yourself or you will never reach much. If jdid says I will pull it for 5 rep he is way more liekly to get 5 than if he says, "Man, I might pull5, then I might jsut pull 1."

That is different. He is saying he will pull 5 reps which is fine. But you are saying he will pull 5 reps because he pulled "x" amount for 2 reps. That is what I am talking about.

Yes, in life you must expect something and I totally agree. But it's one thing to say "I am going to make a lot of money" versus "I am going to make one billion dollars because right now I am making one hundred thousand dollars". Get my drift? Have the goals be independent of what you currently did. They are aspirations.

Having a goal of doing 315x5 is awesome. But expecting 315x5 just because you hit 300x8 is another matter....

 

[JDid23]

Very satisfying workout

Bench Press 3+ Reps


Bench Press
45x10
95x3
115x3
135x3
150x6 (medium spot on 7th)- PR

Barbell Rows (2 sets pronated and 2 sets suppinated)
95x8- PR 4x8
95x8
95x8
95x8

1 arm DB Clean and Push Press (first time)
25 lb DBs x 8 (per arm)
25 lb DBs x 8 (per arm)
25 lb DBs x 8 (per arm)

Standing Calves
Nelson's routine with 120 lbs- 75 reps- PR

Narrow Grip DB Bench Press (first time and switched off with each arm )
30 lb DBs x 10
30 lb DBs x 10
30 lb DBs x 10


Comments: Last 150 lb workout for bench was definitely a fluke. My form was 100x better today- spotter had nothing bad to say. Thanks to EM for reminding me to push my back into the bench because it made a world of difference today. Everything flowed better as a result of it. Rows went well- first time doing them in a longass time but i will probably drop to 85 lbs and do 4x12. 1 arm DB clean/press was pretty interesting. I like these and am going to progress very slowly. The 20 lb DBs were taken so i used 25s. I want 20x3x12 next workout. Standing Calves went fine, and i also loved narrow grip DB benching. Felt it a lot more in my tris and it works each one individualy as opposed to CGBP.

 

[Tblock1]

That is different. He is saying he will pull 5 reps which is fine. But you are saying he will pull 5 reps because he pulled "x" amount for 2 reps. That is what I am talking about.

Yes, in life you must expect something and I totally agree. But it's one thing to say "I am going to make a lot of money" versus "I am going to make one billion dollars because right now I am making one hundred thousand dollars". Get my drift? Have the goals be independent of what you currently did. They are aspirations.

Having a goal of doing 315x5 is awesome. But expecting 315x5 just because you hit 300x8 is another matter....

Oh I totally agree I guess I just misread your post However I do think it is good to have a guideline, ie when I do my runs I say I am going to do 3 miles in this time no matter what. It takes a lot of pushing and I almost puke but I make it in that time and each time you do that you build the mental strength to do it again. Same with deadlifting, I had done a set of 380x5 and then 380x4, so I knew for whatever reason that I would get 445, but probably not 455. I could have just pulled 405 and been like, "Shit that was heavy okay I'm done." But I had a reasonable goal. It's like with running if my best time is 3 miles in 30 minutes (lol!) and I decide one day, "Fuck it I am going to run 3 miles in 15 minutes no matter how much puking it takes to get." I could do all the puking in the world I am not going to get it. But I could say I am going to get 29:30 today or something. So set reasonable expectations based on past progress.

Jdid: Nice work on bench! I honestly think you should switch to eother full barbell clean and jerk or just split jerks like I do, they are much better than db's and will build incredible power.

 

[JDid23]

Oh I totally agree I guess I just misread your post However I do think it is good to have a guideline, ie when I do my runs I say I am going to do 3 miles in this time no matter what. It takes a lot of pushing and I almost puke but I make it in that time and each time you do that you build the mental strength to do it again. Same with deadlifting, I had done a set of 380x5 and then 380x4, so I knew for whatever reason that I would get 445, but probably not 455. I could have just pulled 405 and been like, "Shit that was heavy okay I'm done." But I had a reasonable goal. It's like with running if my best time is 3 miles in 30 minutes (lol!) and I decide one day, "Fuck it I am going to run 3 miles in 15 minutes no matter how much puking it takes to get." I could do all the puking in the world I am not going to get it. But I could say I am going to get 29:30 today or something. So set reasonable expectations based on past progress.

Jdid: Nice work on bench! I honestly think you should switch to eother full barbell clean and jerk or just split jerks like I do, they are much better than db's and will build incredible power.

I read some really good stuff about DB clean and jerks... i also enjoy them a lot more than with the barbell and they hit each side equally.

 

[JDid23]

Oh I totally agree I guess I just misread your post However I do think it is good to have a guideline, ie when I do my runs I say I am going to do 3 miles in this time no matter what. It takes a lot of pushing and I almost puke but I make it in that time and each time you do that you build the mental strength to do it again. Same with deadlifting, I had done a set of 380x5 and then 380x4, so I knew for whatever reason that I would get 445, but probably not 455. I could have just pulled 405 and been like, "Shit that was heavy okay I'm done." But I had a reasonable goal. It's like with running if my best time is 3 miles in 30 minutes (lol!) and I decide one day, "Fuck it I am going to run 3 miles in 15 minutes no matter how much puking it takes to get." I could do all the puking in the world I am not going to get it. But I could say I am going to get 29:30 today or something. So set reasonable expectations based on past progress.

Jdid: Nice work on bench! I honestly think you should switch to eother full barbell clean and jerk or just split jerks like I do, they are much better than db's and will build incredible power.

I read some really good stuff about DB clean and jerks... i also enjoy them a lot more than with the barbell and they hit each side equally.

 

[Andalite]

Oh I totally agree I guess I just misread your post However I do think it is good to have a guideline, ie when I do my runs I say I am going to do 3 miles in this time no matter what. It takes a lot of pushing and I almost puke but I make it in that time and each time you do that you build the mental strength to do it again. Same with deadlifting, I had done a set of 380x5 and then 380x4, so I knew for whatever reason that I would get 445, but probably not 455. I could have just pulled 405 and been like, "Shit that was heavy okay I'm done." But I had a reasonable goal. It's like with running if my best time is 3 miles in 30 minutes (lol!) and I decide one day, "Fuck it I am going to run 3 miles in 15 minutes no matter how much puking it takes to get." I could do all the puking in the world I am not going to get it. But I could say I am going to get 29:30 today or something. So set reasonable expectations based on past progress.

Jdid: Nice work on bench! I honestly think you should switch to eother full barbell clean and jerk or just split jerks like I do, they are much better than db's and will build incredible power.

We are in agreement

 

[JDid23]

Bad workout today- quad hurt


Squat
45x5
95x2
135x2
165x3

SLDL
155x8- PR 3x8
155x8
155x8

Pullthroughs
65x8- PR 4x8
65x8
65x8
65x8


Comments: My quad wasn't feeling up to squatting today. I could have toughed it out, but it really wasn't worth it. It felt good all week and i stretched it a bit (not as much as i should have), but dam it didn't feel good today. SLDLs went fine, quad hurt a bit on the 3rd set so i stopped. Pullthroughs were fine.

My friend told me how to use a foam roller for my quads, and i think i am going to stretch it everyday throughout the week and use a foam roller for it 3 times before i try to squat (light) again next Sunday. I only stretched for about 7 minutes all together, and then helped some kid with his workout while waiting for my ride. Boring day to say the least.

 

[ExtraMile]

at least you hit some PR's!

 

[JDid23]

at least you hit some PR's!

yeah thanks I really hope my quad feels better in the next 2 weeks- if it doesn't i am not hitting my quads at all and will skip my day at the gym sunday and start with my military deload week since i'll be away in 2 weeks on squat day.

Also guys, since starting creatine (and not fixing my diet that much) a little less than 2 weeks ago, i have gained 5-6 pounds! I also missed taking it once or twice. There is a new GNC near me so i am going to check it out once my careone creatine expires. I've gotten bigger, but my abs are still definitely noticeable. I really like slow and steady progression! I took some pics before the creatine, just now, and will take some more at the end of the month.

Also guys, would using a basketball instead of a foam roller be okay? I don't have a foam roller to use at home, and i think that i would get the same effect out of using a basketball.

 

[Tblock1]

yeah thanks I really hope my quad feels better in the next 2 weeks- if it doesn't i am not hitting my quads at all and will skip my day at the gym sunday and start with my military deload week since i'll be away in 2 weeks on squat day.

Also guys, since starting creatine (and not fixing my diet that much) a little less than 2 weeks ago, i have gained 5-6 pounds! I also missed taking it once or twice. There is a new GNC near me so i am going to check it out once my careone creatine expires. I've gotten bigger, but my abs are still definitely noticeable. I really like slow and steady progression! I took some pics before the creatine, just now, and will take some more at the end of the month.

Nice bro I told you creatine was good stuff I just stopped it may 1st and will take a month off, I've actually gained weight since then.

 

[JDid23]

Nice bro I told you creatine was good stuff I just stopped it may 1st and will take a month off, I've actually gained weight since then.

yeah.. I haven't really even rearranged my diet besides making oatmeal in the morning lol. My water intake has also been inconsistent the last week since I've been really fucking busy (not a good idea i know).

Over the summer, I am probably going to get my diet in check and start some cardio. I am going to pass up trying out for D3 soccer and basketball next year at school because my workload will be pretty heavy and i have to really buckle down... Therefore, i won't have to do anything over the summer to prepare for soccer or basketball, so i'll have more time to dedicate to my training.

Anyone know if using a basketball will suffice as a foam roller?

 

[SouthernLord]

A tennis ball or lacrosse ball will work.

 

[JDid23]

A tennis ball or lacrosse ball will work.

thanks for stopping by As weird as this sounds, I don't have any tennis balls or lacrosse balls. Would a basketball or maybe even a wiffle ball work?

 

[ExtraMile]

Can't you just buy a tennis ball? They cost like £0.99 for a pack of 3 over here lol hardly expensive. I used a tennis ball on my back when I had the injury...

 

[the.gladiator1987]

lol seriously just buy one nigga

 

[JDid23]

my dads car is broken... will be fixed on friday which is why i am wondering. Obviously buying a pack of tennis balls won't cut too deep into my pockets, but i am just wondering about a basketball.

 

[JDid23]

Wow- AP Psychology exam went late today, but it also went very well Expecting a 4 or 5. I hope i can get a ride to the gym from one of my friends or else i don't think i will be able to make it. Today I will go for 100x1+ rep (hopefully 5 or more), dips + 25 lbs, some sets sub failure of neutral grip chins without using feet as momentum, skull crushers with 20 lb DBs (or might use an ez bar today and try it out again), and seated calves.

 

[JDid23]

Military Press Day 1+ Rep


Military Press
45x5
80x5
90x3
100x7- PR

Neutral Grip Chins (didn't use my legs to help myself up at all- all dead hang too)
BW x 10- PR
BW x 6
BW x 4 (i think)

Dips
BW x 2
BW +25 lbs x 6- PR
BW +25 lbs x 4
BW +25 lbs x 3
BW +25 lbs x 3
BW +25 lbs x 3
- PR 19 reps in 5 sets with 25 lbs

DB Skull Crushers
20 lb DBs x 10- PR
20 lb DBs x 10
20 lb DBs x 8 (couldn't do any more lol)

I decided to use the foam roller for my quad and do some other stretching instead of doing calves. Had to choose between the two because my ride had to go soon and it was all i had time for. My quad felt very tender while using the foam roller and it hurt a bit after i was done with it. Is this normal?


Comments: All things considered, today was solid. I am pretty happy with my military press, happy to be able to do 10 neutral grip chins without using any momentum, and ecstatic with my dips. I honestly felt like i was going to fail at 1 rep on the last set, but pushed to 3. Skull crushers were hard as fuck today- going to aim for 3x10 again next workout.

 

[the.gladiator1987]

dude how am i so weak at db skullcrushers lol i could only do 25lbs, then had to drop to 20lb, then had to drop to 15lbs. I must do them perfect or something lol

 

[Tblock1]

Military Press Day 1+ Rep


Military Press
45x5
80x5
90x3
100x7- PR

Neutral Grip Chins (didn't use my legs to help myself up at all- all dead hang too)
BW x 10- PR
BW x 6
BW x 4 (i think)

Dips
BW x 2
BW +25 lbs x 6- PR
BW +25 lbs x 4
BW +25 lbs x 3
BW +25 lbs x 3
BW +25 lbs x 3
- PR 19 reps in 5 sets with 25 lbs

DB Skull Crushers
20 lb DBs x 10- PR
20 lb DBs x 10
20 lb DBs x 8 (couldn't do any more lol)

I decided to use the foam roller for my quad and do some other stretching instead of doing calves. Had to choose between the two because my ride had to go soon and it was all i had time for. My quad felt very tender while using the foam roller and it hurt a bit after i was done with it. Is this normal?


Comments: All things considered, today was solid. I am pretty happy with my military press, happy to be able to do 10 neutral grip chins without using any momentum, and ecstatic with my dips. I honestly felt like i was going to fail at 1 rep on the last set, but pushed to 3. Skull crushers were hard as fuck today- going to aim for 3x10 again next workout.

Nice workout jdid! Looks like you did well on every lift! Gladiator if you ever get a chance video your form up for db skulls.

 

[the.gladiator1987]

lol i will. i dont understand how i can bench 245x13 but only db skullcrusher 15lbs!

 

[JDid23]

lol i will. i dont understand how i can bench 245x13 but only db skullcrusher 15lbs!

maybe your tris are tired from working them out before skulls or you just use bad form? I honestly have no idea lol. If you really want to experiment maybe do them towards the beginning of your workout one time... I am not saying to prioritize skulls, but if you want a good idea as to whether you can really only handle 25 lb DBs then do them towards the beginning. My weakass friend who weighs 135 and has never worked out a day in his life manages 10 lb DBs for 8 good reps lol.

 

[the.gladiator1987]

maybe your tris are tired from working them out before skulls or you just use bad form? I honestly have no idea lol. If you really want to experiment maybe do them towards the beginning of your workout one time... I am not saying to prioritize skulls, but if you want a good idea as to whether you can really only handle 25 lb DBs then do them towards the beginning. My weakass friend who weighs 135 and has never worked out a day in his life manages 10 lb DBs for 8 good reps lol.

Well I do db skullcrushers after bench, db incline, and dips. So yea theyre fried so it makes sense to me. My endurance sucks as well.

BTW good workouts bro!

 

[JDid23]

Well I do db skullcrushers after bench, db incline, and dips. So yea theyre fried so it makes sense to me. My endurance sucks as well.

BTW good workouts bro!

thanks bro (and to you tblock).

your chest is lookin sick in your avi.

 

[the.gladiator1987]

thanks, im doing a new routine for 2 months its on page 61 of my log. Basically im gonna do this typical bb split, then on cycle im gonna do the same split but cut out a rest day so i get more workouts in a month, and then in PCT im gonna do some sort of 5x5 to preserve strength.

Are you running the 5/3/1?

 

[JDid23]

thanks, im doing a new routine for 2 months its on page 61 of my log. Basically im gonna do this typical bb split, then on cycle im gonna do the same split but cut out a rest day so i get more workouts in a month, and then in PCT im gonna do some sort of 5x5 to preserve strength.

Are you running the 5/3/1?

good shit i'll check it out. Yeah, I am doing 5/3/1. going to go for my 1RMs at the end of this cycle so i get them all before june 3rd... I won't be able to lift until the 9th after that since prom is the 3rd, then i'll be at the shore for 3 days, then i come home to rest for a day before going to college to schedule classes for next year. I want to make sure i get everything in before that cuz my diet will probably be shit and i want to hit my 1RMs when i am fresh.

Also, my mom actually has a foam roller!!!! It came up out of the blue in a conversation we were having and she said she had one.... so im going to use it to stretch tonight and probably everday for my quad a bit.

 

[JDid23]

Deadlift Day 1+ Rep


Deadlift
135x5
185x3
230x5
255x3
285x3- PR (outrageous blood after 2nd rep)
285x8- PR with at least 3-4 reps left in the tank

Shrugs (mixed grip alternate each set)
155x15- PR 4x15
155x15
155x15
155x15

Pullthroughs
72.5 KG x 10- PR 4x10
72.5 KG x 10
72.5 KG x 10
72.5 KG x 10

Alternate Hammer Curls
30 lb DBs x 10 per arm- PR 3x10
30 lb DBs x 10 per arm
30 lb DBs x 10 per arm
30 lb DBs x 5 per arm (alternate DB curls)
20 lb DBs x 10 per arm (alternate DB curls)

Abs
Did a circuit with my friend and did a set of planks for about 1:30 directly after.


Comments: Good workout. I am going to start wearing high socks on deadlift days because the blood is really getting quite annoying. Having said that, today went awesome!! I even had to sacrifice some ROM by getting deeper than usual (and i already get pretty dam deep) because my cut hurt like a motherfucker. Shrugs went well- 2nd time really doing them. Pullthroughs went very well and i can definitely already max out the 90 KG they have, but i am going to go up in intervals until i get there. Curls went fine and abs was an ok change of pace. Bench Press 1+ Rep tomorrow!!!

 

[ExtraMile]

dont shrug with mixed grip bro

 

[JDid23]

dont shrug with mixed grip bro

why? I found when i used a double overhand grip my grip gave out before my traps..

 

[ExtraMile]

either just go until you drop the bar, this will work your grip aswell or use straps. Using a mixed grip will put differant stress on each trap

 

[JDid23]

either just go until you drop the bar, this will work your grip aswell or use straps. Using a mixed grip will put differant stress on each trap

thats why i do 2 with each grip for 4 total sets.

 

[Tblock1]

thats why i do 2 with each grip for 4 total sets.

Yeah I def. wouldn't suggest mixed grip shrugs even if you alternate them every set cause the traps already get plenty enough work deadlifting most people's upper traps are overpowering. I would do them double overhand using them to work your grip strength too. Plus alternated grip is pretty rough on the underhand bicep so you want to keep it to a minimum, only use on deadlifts.

 

[JDid23]

Bench Press Day 1+ Rep (diet bad, shitty day overall today.. i have been so fucking hectic lately between so much crap)


Bench Press
45x8
95x2
125x5
140x3
155x3 (medium spot on 4th)
155x2 (medium spot on 3rd not needed)-- better form

DB Row (kind of cheated after about 12 reps on each, but it wasn't too much and i liked the 20 rep rows)
45 lb DBs x 20- PR 2x20
45 lb DBs x 20

Neutral Grip (kinda closed) DB Bench (switched off with each arm)
35 lb DBs x 10- PR 3x10
35 lb DBs x 10
35 lb DBs x 10

Clean and Jerk (im so dumb- forgot to do it earlier)
75x5
75x5


Comments: Had to go. Really way too much shit going on to focus today- i won't go in depth but one of my friend's really old exes (still friends with her) commited suicide and me and some friends took him out to lunch since he was so distraught. That combined with me having to do so much at this time of the year took my focus off of the gym whereas yesterday i was fucking so ready to deadlift and last week i was really pumped to bench. I think my mentality was shitty and i wasn't able to focus today. DB Rows and everything else went well, but i completely forgot clean and jerks since my time was limited and i was by the DB rack.

Squats on Sunday- Hopefully, my quad will feel up to squatting...... Sunday will be my last day before entering deload week. However, I will be in Canada from Friday-Monday (getting back at like 4:00 AM) so i don't think i'll be able to lift unless the hotel i am staying at has a gym. I will ask this in my old 5/3/1 thread, but is it okay to combine deload days next week?

 

[ExtraMile]

be careful on the db rows when going heavy

how come you did two sets with your top weight on bench?

 

[JDid23]

be careful on the db rows when going heavy

how come you did two sets with your top weight on bench?

My form on the first set was atrocious. My friend said i was tucking my elbows way too much (to the point where it hurt me) and pushing the weight towards my feet instead of just up. Today was really just a shitty day altogether.

 

[Tblock1]

My form on the first set was atrocious. My friend said i was tucking my elbows way too much (to the point where it hurt me) and pushing the weight towards my feet instead of just up. Today was really just a shitty day altogether.

Wow bro hope things go better. Wait so are those db clean and jerks with the 75's? Do you do them single arm or double arm?

 

[ExtraMile]

My form on the first set was atrocious. My friend said i was tucking my elbows way too much (to the point where it hurt me) and pushing the weight towards my feet instead of just up. Today was really just a shitty day altogether.

I would be interested to see your bench form...

The elbow tuck should be about 15 degrees. I used to tuck mine way to far aswell.

 

[JDid23]

Wow bro hope things go better. Wait so are those db clean and jerks with the 75's? Do you do them single arm or double arm?

thanks. Nah they were with the BB. I am going to do single arm next week though.

 

[Tblock1]

thanks. Nah they were with the BB. I am going to do single arm next week though.

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!

 

[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+.

 

[Tblock1]

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+.

Are you kidding it is a huge difference! It's like doing a deadlift rep, setting it down, then taking 10 seconds rest, then doing another rep, etc. Don't you think you are going to get a lot more reps that way? Same with 20 rep squats, you are taking a weight you can normally only do for 10-12 reps (195 would be good for you). How do you think you get it to 20 reps? Obviously that wouldn't be an accurate representation of 1 rm. It's pretty obvious lol....

 

[JDid23]

Are you kidding it is a huge difference! It's like doing a deadlift rep, setting it down, then taking 10 seconds rest, then doing another rep, etc. Don't you think you are going to get a lot more reps that way? Same with 20 rep squats, you are taking a weight you can normally only do for 10-12 reps (195 would be good for you). How do you think you get it to 20 reps? Obviously that wouldn't be an accurate representation of 1 rm. It's pretty obvious lol....

Well yeah, but you think a few breaths equates to a 20-40 pound difference? That seems a bit extreme to me.

 

[Tblock1]

Well yeah, but you think a few breaths equates to a 20-40 pound difference? That seems a bit extreme to me.

Well it's not the breaths it's the time between reps. It has nothing to do with the breaths, it's just 4-5 breaths is probably at least 10 seconds rest. Just try doing 225x7 without any rest or not more than 1-2 seconds between reps and there is no way you will get 7. That was the point I was trying to make, you can't estimate your max off 225x7 with 4-5 breaths between reps, you will have to do a set with maybe 3 seconds between reps to estimate your true 1 rm

 

[JDid23]

Well it's not the breaths it's the time between reps. It has nothing to do with the breaths, it's just 4-5 breaths is probably at least 10 seconds rest. Just try doing 225x7 without any rest or not more than 1-2 seconds between reps and there is no way you will get 7. That was the point I was trying to make, you can't estimate your max off 225x7 with 4-5 breaths between reps, you will have to do a set with maybe 3 seconds between reps to estimate your true 1 rm

oh lmao. I take quick breaths. so it's actually 2-4 seconds MAX between reps.. probably closer to 2-3

 

[ExtraMile]

its kind of like comparing your alternating DB curl weight with your regular DB curls...

 

[Tblock1]

oh lmao. I take quick breaths. so it's actually 2-4 seconds MAX between reps.. probably closer to 2-3

Lol you'd hyperventilate if you took 4-5 breaths in 2-3 seconds. Lol em not really on the db curl thing it is more similar to doing a set of deadlifts, say 315x5 with barely any rest between reps, and a set where you take 5-10 secs btw reps after you set the bar down. You're probably going to get an extra 2 reps with 10 secs rest btw reps. But anyway, good luck on your 1 rm's jdid! I'm gonna take my bench 1 rm soon, maybe video it up too

 

[JDid23]

Lol you'd hyperventilate if you took 4-5 breaths in 2-3 seconds. Lol em not really on the db curl thing it is more similar to doing a set of deadlifts, say 315x5 with barely any rest between reps, and a set where you take 5-10 secs btw reps after you set the bar down. You're probably going to get an extra 2 reps with 10 secs rest btw reps. But anyway, good luck on your 1 rm's jdid! I'm gonna take my bench 1 rm soon, maybe video it up too

i feel like a complete moron lol.. maybe i am missing something, but i honestly only rest for 2-4 seconds, and 4 is a big stretch.... maybe just before my last rep.

Thanks.

 

[Tblock1]

i feel like a complete moron lol.. maybe i am missing something, but i honestly only rest for 2-4 seconds, and 4 is a big stretch.... maybe just before my last rep.

Thanks.

Cool then your 1 rm will be probably 265+ It's just when you said 4-5 breaths I assumed that meant 10 seconds rest! If you can get a video camera how cool would it be to have videos of your 1 rm's when you get them

 

[ExtraMile]

lol if you ATG squat 265+ Ill be hella pissed

no offence

 

[the.gladiator1987]

You guys are lucky you can even squat!!

 

[ExtraMile]

You guys are lucky you can even squat!!

i cant

i cant deadlift either

 

[JDid23]

Military/Deadlift Deload


Deadlift
135x5
185x5
225x5

Military Press
45x5
65x5
85x5

Neutral Grip Chins
5- PR 4x5
5
5
5

Dips
11- PR (not to failure)
5
5

Pullthroughs
95 KG (stack) x 9- PR 2x9
95 KG (stack) x 9

Hypers
BW x 15
BW x 15


Comments: I know it's not your typical "deload day" but i felt like seeing where i was on dips, and for chins i now realize i am not as good as i thought i was because those were f'ing hard. I did go pretty slow and controlled though. I wanted to hit the stack for pullthroughs, and that was actually hard, and hypers were fine.

Bench/Squat deload day on Thursday -> Vacation -> 1RMs.

 

[JDid23]

Well guys- as most of you know, i train primarily for enjoyment as i have made the decision not to take up a varsity sport in college next year and i love lifting.

Therefore, I am going to design a routine that I really enjoy doing, regardless of how far it gets me. As far as my standards go, I am already pretty lean/muscular (besides a few lagging parts i want to bring up) and I don't mind sacrificing a "better" set in stone routine for a routine i particularly enjoy.

I love the principles of the 5/3/1---- i will have a day dedicated to deads, squats, military, and bench press with assistance work. For deads and military, I am probably going to stick to the actual percentages of the 5/3/1, but for bench/squats, I am probably going to switch it up. I enjoyed higher rep squatting more than lower rep squatting, and for benching i have always been restricted to sets with lower reps, so i am probably going to do some higher rep sets and work my way up.

Don't get me wrong- I am not going to slack off or anything like that- I am just going to cater my training more toward my goal which is to have fun.

 

[Tblock1]

Well guys- as most of you know, i train primarily for enjoyment as i have made the decision not to take up a varsity sport in college next year and i love lifting.

Therefore, I am going to design a routine that I really enjoy doing, regardless of how far it gets me. As far as my standards go, I am already pretty lean/muscular (besides a few lagging parts i want to bring up) and I don't mind sacrificing a "better" set in stone routine for a routine i particularly enjoy.

I love the principles of the 5/3/1---- i will have a day dedicated to deads, squats, military, and bench press with assistance work. For deads and military, I am probably going to stick to the actual percentages of the 5/3/1, but for bench/squats, I am probably going to switch it up. I enjoyed higher rep squatting more than lower rep squatting, and for benching i have always been restricted to sets with lower reps, so i am probably going to do some higher rep sets and work my way up.

Don't get me wrong- I am not going to slack off or anything like that- I am just going to cater my training more toward my goal which is to have fun.

Slacker






















Lol jk! I would definitely do something different for bench, try 3x10 a dding 5 pounds a week till you stall, or just something new higher rep. Get that bench to 225x1! The only thing I am worried about is that if you take the time off for vacation you will all rested up but you won't be ready for that heavy ass weight on 1 rm's. How long is your vacation?

 

[JDid23]

Slacker






















Lol jk! I would definitely do something different for bench, try 3x10 a dding 5 pounds a week till you stall, or just something new higher rep. Get that bench to 225x1! The only thing I am worried about is that if you take the time off for vacation you will all rested up but you won't be ready for that heavy ass weight on 1 rm's. How long is your vacation?

haha

I am thinking the same thing with bench actually! It would take a huge blow to my ego, but fuck it... my ego was never that big to begin with.

I'll be on vacation Friday, Saturday, Sunday, and i get back Monday at like 6:00 AM and go right to school (lol). Then, I start my 1RMs Tuesday.

If they have a gym at the hotel, do you think I should do some light lifting there on Saturday/Sunday maybe?

 

[Tblock1]

haha

I am thinking the same thing with bench actually! It would take a huge blow to my ego, but fuck it... my ego was never that big to begin with.

I'll be on vacation Friday, Saturday, Sunday, and i get back Monday at like 6:00 AM and go right to school (lol). Then, I start my 1RMs Tuesday.

If they have a gym at the hotel, do you think I should do some light lifting there on Saturday/Sunday maybe?

Dunno...it's just that it will be a whole week from now to then of no heavy lifting and you don't know how your body will respond to that. If I were you I would maybe do some lifting like:

5x3x90%

Ie 90% of what you normally do if that makes sense. So if you did 225x7 on squats, maybe 200x7? Just nothing that is too taxing....or you could do 225x3. Just something to make sure your body doesn't "lose the edge." If they only have machines at the gym (a lot of hotel gyms in my experience) just do a few 3-5 rep sets at a weight that feels a couple reps short of failure (at least 3 reps short). This will just keep your cns ready to go. Or if you really think it won't matter you could just rest completely or do like 3x12 on the machines really light. I honestly cant wait to see your 1 rm's lol! Is there no way you could get videos of it that would be so sick!!!!

 

[JDid23]

Dunno...it's just that it will be a whole week from now to then of no heavy lifting and you don't know how your body will respond to that. If I were you I would maybe do some lifting like:

5x3x90%

Ie 90% of what you normally do if that makes sense. So if you did 225x7 on squats, maybe 200x7? Just nothing that is too taxing....or you could do 225x3. Just something to make sure your body doesn't "lose the edge." If they only have machines at the gym (a lot of hotel gyms in my experience) just do a few 3-5 rep sets at a weight that feels a couple reps short of failure (at least 3 reps short). This will just keep your cns ready to go. Or if you really think it won't matter you could just rest completely or do like 3x12 on the machines really light. I honestly cant wait to see your 1 rm's lol! Is there no way you could get videos of it that would be so sick!!!!

ok thanks- i see what you mean. I can't wait to see what they are either!!!! I am really thinking of going for a 1RM on Thursday... Today i was so tempted to load 3 plates onto deads or 1 plate onto military! maybe squats- idk though lol.

I can't wait to see what they are either!! For deads, if i hit 335 without much trouble, I am going to go for 365. I doubt that will happen, and i know this sounds dumb, but when i am in the zone during deadlifts i feel like i can deadlift the fuckin world.

 

[JDid23]

Bench/Squat deload day (basically a "Bench Day")

Squat- Bar x 2- quad kinda hurt. going to continue stretching until i go for my 1RM.

Bench
45x10
95x3
115x3
135x8- PR 3 sets 23 reps
135x8
135x7 (spot on 8th. medium)

DB Row
30s x 8
60s x 5- PR x5 and 5x5
60s x 5
60s x 5
60s x 5
60s x 5

1 arm DB Clean and Jerk
20 lb DB x 10- PR 3x10
20 lb DB x 10
20 lb DB x 10

Alt. Hammer Curl
35 lb DBs x 8 (per arm)- PR 2x8
35 lb DBs x 8
20 lb DBs x 5 per arm (regular curl)
20 lb DBs x 5 per arm


Comments: Good workout. Not lifting for 4 days (probably unless the hotel has a gym) cuz i'll be in Canada. I really wanted the 8th rep on bench, just didn't have it in me. I'll move up to 140x3x6 next time hopefully. Rows went awesome!!! gotten much stronger with these. Left arm was strict on all reps, right arm was pretty strict- not that much english, but definitely some. 1 arm DB clean/jerks are fun, but fucking tiring. My shoulder burns during these. Curls were curls.

 

[ExtraMile]

there is pretty much no need for you to ask advice on what to do in your lifting anymore, just do what you enjoy best afterall enjoyment is your main goal right now...

 

[JDid23]

Vacation was fucking awesome!!!!!! amazing weekend in canada. I went to bed drunk at 2:00 AM and woke up at 4:00 AM to go to the airport.

I got some workouts in while i was there. They had power blocks up to 45 lbs so on Saturday i did some circuits consisting of goblet squats, 1 legged SLDLs, bench, clean/jerks, bulgarian split squats, and some other stuff with 20 or 30 lbs.

On sunday, some really hot girl was swimming so i decided i would workout and do a 20 rep set of goblet squats and 20 rep set of SLDLs with some other stuff and then jump in the pool. I then realized she was my cousin (on the other side of the family) lmao.


Comments: I did get some nice looks at the pool when i took my shirt off. I am definitely satisfied with the way my training has been going, and even if i am not lifting as much as EM/Tblock, fuck it i have my goals and they have theirs Time to train for enjoyment and Military 1RM day is tomorrow. Going to go for

45x5
65x2
95x1
115x1
125x1 (if miss go for 120)
135x1 (if miss go for 130)

will probably do some dips and chins after the workout.