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Ark94's Workout Log
- Thread starter ark94
- Start date
You guys are freaking nuts 
Pretty hard fail on those names though 
Just something i always wonder about not. Cleans!!!
I know its either power cleans, or bent rows, and is power cleans as beneficial for benching and deadlifting as rows are? I like cleans, but never really learned them because squatting sickened the hell outta me trying to learn them haha.
I like the explosive power in them, and would love to fucking try them out. Input?
Pretty hard fail on those names though Just something i always wonder about not. Cleans!!!
I know its either power cleans, or bent rows, and is power cleans as beneficial for benching and deadlifting as rows are? I like cleans, but never really learned them because squatting sickened the hell outta me trying to learn them haha.
I like the explosive power in them, and would love to fucking try them out. Input?
Tblock1
New member
You guys are freaking nuts
Just something i always wonder about not. Cleans!!!
I know its either power cleans, or bent rows, and is power cleans as beneficial for benching and deadlifting as rows are? I like cleans, but never really learned them because squatting sickened the hell outta me trying to learn them haha.
I like the explosive power in them, and would love to fucking try them out. Input?
Wait till you are deadlifting 315, squatting 225, and benching 185 before you try cleans. You want a decent foundation before you try them. You could try high pulls though, they don't take much technique and you have to be super explosive. I'm going to take a video of me doing them tomorrow so you can take a look at that if you want.
JDid23
New member
I somewhat agree- i just don't think cleans cater to your goals enough to outweigh adding another mental boundary for you right now.
Aww man, i am sooo fucking around with this shit.
Today's workout was brutal, just dead. But i was shocked with a few things.
[FONT="]
Squat – 140lb.
Bench Press –145lb.
Deadlift – 215lb.
Squat Warmup Sets
2x5 – no weight
1x5 – 75lb. (Back)
1x3 – 105lb. (Front)
1x2 – 115lb. (Front)
3x5 - 140lb.
[/FONT][FONT="]
[/FONT][FONT="]Bench Press Warmup Sets[/FONT][FONT="]
2x5 – no weight
1x5 – 75lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT][FONT="]3x5 - 145lb.
[/FONT][FONT="]Deadlift Warmup Sets[/FONT][FONT="]
1x5 – 135lb.
1x3 – 185lb. [/FONT]
3x5 - 215lb. (i fucked up and just did 3 sets, i think i have been doing that the last 2 weeks, whoops)
Soooo, a bunch of things i have been thinking about.
Squats
1, This routine is getting boring as fuck, so i really want to switch up in the next 2 months.
2, I am squatting way to much. This shit doesn't let me recover enough to be succesful in my next workout. So what me and my buddy were thinking, we are going to still squat this Friday, BUT next Monday, we are going to squat, only once that week on the Monday, and not squat until the next Monday and see how it hits us.
Bench
Unbelievable, i could hardly do 140lb. last week, and this week i got through the 3 sets fairly easy. Only trouble was 4th set, 5th rep (still did it on my own), but the last set last 2 reps were brutal, got through the fourth with minimal spot, and very last rep just a tad more than before. Still was mostly me, and it felt great.
Deadlift
I didn't realize i was fucking up so much doing 3 sets of 5 for a while now. I also got chalk and my grip was a lot easier to hold onto, didn't feel like it was falling out. Everything went great in the deadlifts.
Today's workout was brutal, just dead. But i was shocked with a few things.
[FONT="]Workout A – Ripptoe’s 3x5[/FONT]
Squat – 140lb.
Bench Press –145lb.
Deadlift – 215lb.
Squat Warmup Sets
2x5 – no weight
1x5 – 75lb. (Back)
1x3 – 105lb. (Front)
1x2 – 115lb. (Front)
3x5 - 140lb.
[/FONT][FONT="]
[/FONT][FONT="]Bench Press Warmup Sets[/FONT][FONT="]
2x5 – no weight
1x5 – 75lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT][FONT="]3x5 - 145lb.
[/FONT][FONT="]Deadlift Warmup Sets[/FONT][FONT="]
1x5 – 135lb.
1x3 – 185lb. [/FONT]
3x5 - 215lb. (i fucked up and just did 3 sets, i think i have been doing that the last 2 weeks, whoops)
Soooo, a bunch of things i have been thinking about.
Squats
1, This routine is getting boring as fuck, so i really want to switch up in the next 2 months.
2, I am squatting way to much. This shit doesn't let me recover enough to be succesful in my next workout. So what me and my buddy were thinking, we are going to still squat this Friday, BUT next Monday, we are going to squat, only once that week on the Monday, and not squat until the next Monday and see how it hits us.
Bench
Unbelievable, i could hardly do 140lb. last week, and this week i got through the 3 sets fairly easy. Only trouble was 4th set, 5th rep (still did it on my own), but the last set last 2 reps were brutal, got through the fourth with minimal spot, and very last rep just a tad more than before. Still was mostly me, and it felt great.
Deadlift
I didn't realize i was fucking up so much doing 3 sets of 5 for a while now. I also got chalk and my grip was a lot easier to hold onto, didn't feel like it was falling out. Everything went great in the deadlifts.
JDid23
New member
What about something like this ark can do after rippetoes? Just a simple full body routine i made that i think he'd enjoy- any ideas about it?
Monday
Back Squat
Military Press
Pullups/Chinups
Pullthroughs
Calves
Wednesday
Bench Press
Row
Lunges
Tricep Isolation
Abs
Friday
Deadlift
Front Squat
Dips
Curl Variant
Calves
Monday
Back Squat
Military Press
Pullups/Chinups
Pullthroughs
Calves
Wednesday
Bench Press
Row
Lunges
Tricep Isolation
Abs
Friday
Deadlift
Front Squat
Dips
Curl Variant
Calves
I like that routine, maybe others could chime in and critique it though? But now im curious, if im switching what is my rep range going to be? 6-8? or still 5 reps? and how many sets?
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