New Strength training routine!

[ark94]

WARM UP

EVERY WORKOUT – At the BEGINNING
5 Minutes Bike

Hyper Extensions – 1x20
​

---or--- reverse extensions (on ball, raise legs, hold bench) – 1x20
Hip Thrusts (heels on bench, 1 leg thrust, explosive knee drive thrust) – 1x20
Chinups – 1x7
Pushups – 1x5
Abs (lie on bench, raise legs and hands like a ‘V’) – 1x10
Dynamic Stretches

---- START WORKOUT----

M (heavy day)
Back Squat (pins at #11) – 3x5
Pushpress – 3x5
Deadlift (normal) - 1x5
Chins (30-40 total)
Dips

W (light day)
Back Squat (or lunges) – 1x5 – 90% (heavy)
Deadlift with Shrug (or RDL) – 1x5
Military Press – 3x5
-----> Assist – lower back + abs

F (medium day)
Back Squat (full squat) – 3x5
Dynamic Bent Row – 3x5
Flat Bench – 3x5
-----> Assist – leg machines – Calf raise – 2x20
- Leg curl – 2x20
- Adductor – 2x20


_________Basically REVAMPED the 3x5_________
- Dynamic Bent Row
- Leg Machines
- Deadlift with Shrug
- Push Press
- Back Squat (#11 pins)
- Assistance Exercises



REASONS

Push Press
- Gets my used to pushing more weight above my head.
- Sticky Point in the lift, that activates my shoulders . . . Again helps with pushing more weight
Squat (#11 pins)
- Fix rounding back problem
- Help add weight





I did say i want to add mass, but honestly doing the 3x5 for the last 6months has helped a lot, and i love the way the strength routines are based. So really i think i can still add sufficient mass by training strength.

That was my new routine, made up by a guy that helps me at the gym who has been doing this stuff for years. Any insight on it? I was planning on basically following this exactly, unless there are any other valid ideas on adding/removing lifts.

 

[ExtraMile]

1. why do you have heavy squats on a light day?

2. what makes you think you need leg curls and adductor when your making progress without them? and why do 20 rep sets?

3. I think you should stick with military press. Pushpress is quite an advanced movement and easy to get injured on it.

4. whats the purpose of deadlift with shrug?

 

[JDid23]

WARM UP

EVERY WORKOUT – At the BEGINNING
5 Minutes Bike

Hyper Extensions – 1x20
​

---or--- reverse extensions (on ball, raise legs, hold bench) – 1x20
Hip Thrusts (heels on bench, 1 leg thrust, explosive knee drive thrust) – 1x20
Chinups – 1x7
Pushups – 1x5
Abs (lie on bench, raise legs and hands like a ‘V’) – 1x10
Dynamic Stretches

---- START WORKOUT----

M(heavy day)
Back Squat (pins at #11) – 3x5
Pushpress – 3x5
Deadlift (normal) - 1x5
Chins (30-40 total)
Dips

W (light day)
Back Squat (or lunges) – 1x5 – 90% (heavy)
Deadlift with Shrug (or RDL) – 1x5
Military Press – 3x5
-----> Assist – lower back + abs

F (medium day)
Back Squat (full squat) – 3x5
Dynamic Bent Row – 3x5
Flat Bench – 3x5
-----> Assist – leg machines – Calf raise – 2x20
- Leg curl – 2x20
- Adductor – 2x20


_________Basically REVAMPED the 3x5_________
- Dynamic Bent Row
- Leg Machines
- Deadlift with Shrug
- Push Press
- Back Squat (#11 pins)
- Assistance Exercises



REASONS

Push Press
- Gets my used to pushing more weight above my head.
- Sticky Point in the lift, that activates my shoulders . . . Again helps with pushing more weight
Squat (#11 pins)
- Fix rounding back problem
- Help add weight





I did say i want to add mass, but honestly doing the 3x5 for the last 6months has helped a lot, and i love the way the strength routines are based. So really i think i can still add sufficient mass by training strength.

That was my new routine, made up by a guy that helps me at the gym who has been doing this stuff for years. Any insight on it? I was planning on basically following this exactly, unless there are any other valid ideas on adding/removing lifts.

I like most of it. However, I wouldn't do abs at the start of a workout ever, hypers before deadlifts, chinups before chinups.

Here's a few questions.

Why is light squat day 90% of your 1RM?
Why do deadlifts on heavy squat day?
Why have a conventional deadlift with a shrug the session after a regular deadlift day? Stick to RDL if anything.
Why don't you assist your upper body? I take it chins/dips are for that actually. Cater your assitance towards your lagging parts... Don't have that set in stone, but not bad.

 

[ark94]

1. why do you have heavy squats on a light day?

2. what makes you think you need leg curls and adductor when your making progress without them? and why do 20 rep sets?

3. I think you should stick with military press. Pushpress is quite an advanced movement and easy to get injured on it.

4. whats the purpose of deadlift with shrug?

1. I am not sure, i messed up that part. the 90% is on Friday. Not sure what is on the light day.

2. Just assistance to help the bottom of my squat.

3. I learned the push press, ofc its not perfect but im learning it still and he's helping me with my form.

4. i really actually have no idea. We went over how i could do RDL, but i said i will do the shrug because i didn't know RDL to well. i can switch that out and do RDL when i start it, and learn it first.

I like most of it. However, I wouldn't do abs at the start of a workout ever, hypers before deadlifts, chinups before chinups.

Here's a few questions.

Why is light squat day 90% of your 1RM?
Why do deadlifts on heavy squat day?
Why have a conventional deadlift with a shrug the session after a regular deadlift day? Stick to RDL if anything.
Why don't you assist your upper body? I take it chins/dips are for that actually. Cater your assitance towards your lagging parts... Don't have that set in stone, but not bad.

The 90% is actually suppose to be on my medium day, and its not 90% of my 1RM. its 90% of my working set on a heavy day.

Deadlifts on a heavy squat i am not sure. But im doing push press, so i would leave bench for a medium day, rather than bench on a heavy day. If you would like me to ask him these i can, just lmk.

I will most likely start doing RDL, if i can learn it.

The chins are for my upper body. My lagging part is MAINLY my core. Also when im in the bottom of the squat, i need to strengthen getting out of it. Which is why my assistance is geared towards that, is what he say when i squatted.

 

[Tblock1]

There is so many things wrong with this routine. Don't design your own routine till you know what you are doing. Trust me on this.

 

[ark94]

There is so many things wrong with this routine. Don't design your own routine till you know what you are doing. Trust me on this.

What is wrong with the routine?

1. I didn't design it. I don't know how to design a routine, nor would i.

2. I got this from the guy who helps me out at the gym. He is more geared towards Olympic lifts, he isn't an Olympic lifter he just likes the lifts.

Reason i was going to follow what he gave me is because he knows me a little better, like my form and how i lift etc. Hope it doesn't sound like im dick riding him, just he knows my weak points, and what i like because we went through a bunch of stuff. and rather than keeping the strict bent rows, i loved doing the dynamic ones. I enjoy doing more explosive things, which is also why he is having me do push presses.

Make sense?

 

[Andalite]

The reason why you have a Heavy, Light and Medium day is to manage fatigue.

But let me take this from the top.

Firstly, you should be doing hip mobility drills - and a lot of them, as your standard warm-up routine. I have given TBlock1 and Jdid123 an extensive list. Get the list from them by searching their journals. Videos, etc are all provided. You don't need to be doing pull-ups, abs or whatever as a warm-up. You NEED to work on your hip and ankle mobility so get cracking on this right away.

Next, Fatigue Management.

The goal here is to distribute fatigue over the course of a whole week in such a manner that you are able to progress at the most optimal rate. So essentially you don't really have a Heavy Light Medium layout you have an Intense, Volume, Recovery layout.

So here is your Intense day:

1.) Deadlifts 3x3 ramping
2.) Flat Bench Press: 1,2,3,4 or 5 RM
3.) Back Squat: 3x3 @ 60% of what you did the previous week on your Volume Session.

Next, you'll have a volume session:

1.) Back Squats: 3x5 or 5x5 progression here is linear and simple with 5lbs a week
2.) Bench Press: 5x5 with the same progression as Back Squats
3.) Pull-ups 5 sets to failure

Last, you have a recovery day. Because this is the last workout of the week, you can add in some arm work just to feel happy.

1.) Front Squats: 3x3
2.) Military Press: 3x5
3.) Dumbbell Rows: 3 sets of 3-5 reps because these should be super heavy to correct your posture, etc...basically make your upper back stronger
4.) Arm work

Abs must be done on every single workout.

Some EXCELLENT ab exercises are:
- Front Plank Variations (one leg up, one arm up, alternating legs and arms, elevated feet, etc)
- Side Plank Rows
- Ab Roller
- Landmines / Russian Twists

So, to recap and summarize all this:

Workout 1: Intensity Day
1.) Hip Mobility Drills
2.) Deadlifts 3x3 ramping up to something greater than 90% of your max. You can even try to set a new 3RM on this day.
3.) Bench Press: 1,2,3,4 or 5RM depending on how you feel
4.) Back Squats: 3x3 @ 60% of previous week's Volume Day
5.) Core Training

Workout 2: Volume Day
1.) Hip Mobility Drills
2.) Back Squats: 5x5 increasing the weight by 5 lbs per week
3.) Bench Press: 5x5 increasing the weight by 5 lbs per week
4.) Pull-ups: 5 sets to failure
5.) Core Training

Workout 3: Recovery Day
1.) Hip Mobility Drills
2.) Front Squats: 3x3
3.) Military Press: 5x3
4.) Dumbbell Rows: 3 sets of 3-5 reps
5.) Arm Training
6.) Unilateral RDLs
7.) Core Training

Some notes:
1.) Deadlifts are put on Intensity Day because of the havoc they have on your CNS. That is why it is an Intensity Day.
2.) Every 5th week or so, switch Deadlifts to Back Squats and attempt a 1,2,3,4 or 5 RM for that week. After that week, go back to Deadlifts and train them hard.
3.) For Deadlifts, make sure you progress sustainably. 3x3 is difficult and can be handled as such: 110x3, 130x3, 120x3. Thats just an example.
4.) Hip & Ankle Mobility Drills are an ABSOLUTE must.
5.) I gave you 4 core training exercises. Rotate them. That means no workout will have the same core training exercise as the previous workout or the same workout the week before. For Core Training, do 3-4 sets.
6.) Don't overdo the arm training
7.) Unilateral RDLs are an injury prevention exercise. Don't skip this.
8.) The whole point of these sort of linear periodization programs is to scale back your workload by 25-30 lbs and add 5 lbs to the bar per week. Don't get greedy. Think long term and take a bunch off your RMs and proceed cautiously. Also, be aware that your 5RM is not equal to your 5x5RM. They are two totally different things.

Good luck!

 

[Tblock1]

Ah I like that routine andalite gave! Good stuff

 

[Andalite]

Ah I like that routine andalite gave! Good stuff

I've done my fair share of 5x5/Texas Method training in the past....Part of what got me injured in the first place but I know how to customize simple Linear Progression now. It's not the best way to progress IMO, but it does get the job done.

 

[ark94]

I've done my fair share of 5x5/Texas Method training in the past....Part of what got me injured in the first place but I know how to customize simple Linear Progression now. It's not the best way to progress IMO, but it does get the job done.

I like the looks of that routine, but it looks more advanced. Have you ever done the 3x5? I really want to stick with the above, just add or take out a few things because the 3x5 works great for me.

 

[ExtraMile]

let this aaron guy train you and see how you get on. The advantage he has is you know him in person which is always better than trying to get guys to train you over the internet.

Its worth a try and from what you said about him seems like he knows what he's talking about. Training doesnt have to be made complicated...

 

[ExtraMile]

And about your assistance, I dont think you need alot of assistance right now but you should gear it towards what your weak at, not sure exactly how a couple of 20 rep sets of leg curls and adductor is gonna give you power out of the hole in a squat but whatever. In jim wendler's ebook he says this:

(according to his experience)

Best 5 Exercises For Increasing Deadlift:
squat
deadlift for reps
good morning
ab training
"kroc" row

Best 5 Exercises For Increasing Squat:
Squat
Good Morning
Ab Training
Lunge
Leg Press

Best 5 Exercises For Increasing Benchpress
Benchpress
Military
Dips
Chins
"Kroc" Row

Best 6 Exercises For Increasing Military Press
Military Press
Benchpress
Dips
Chins
Hanging Leg Raise
Back Extension (hypers)

 

[Andalite]

I like the looks of that routine, but it looks more advanced. Have you ever done the 3x5? I really want to stick with the above, just add or take out a few things because the 3x5 works great for me.

It is linear progression. There is no advanced way in linear progression. It is basic and gay. There are like 10000000000 5x5 type routines out there. This whole 3x5 kick is silly. What difference does 3x5 or 5x5 make or why do 5x5 and not 4x6?

Firstly, you are using multiple types of single progression here in that it is not a one-size-fits-all plug-in program. You have to think on your own (perhaps thats why you don't like it?).

1.) Deadlifts are done 3x3 ramped with every 5th week being a Squat rep max day.

2.) 1,2,3,4 or 5RM days are to gauge progress. Why would anyone be opposed to lifting heavier weight? You wanna get strong but not lift heavy? I don't get it...

3.) Volume Day is to basically do higher volume at a relatively greater intensity. 5x5 seems to fit the route but you could do 4x6 or 6x4 if you liked.



the faults with your program:

1.) Warm-up sucks

2.) You have 5 big exercises on your heavy day. That day is meant for the heavy movers because of the sheer amount of rest/ramp-up your need to get to the heavy weights. Doing heavy Deadlifts after Back Squats is a huge drawback. Doing Push Presses before Deadlifts is even worse because it strains your lower back. Add to that you are doing 30-40 chins plus dips. Overkill. WAY too much volume. One of two things will happen. You will either get weaker because you won't be able to progress for more than 3-4 weeks or you will end up hurting yourself due to the lack of fatigue distribution.

3.) Your light day has you doing 2 exercises balls to the wall and that to back to back with both involving your hips. RDLs for 1x5 is not a good idea because the purpose of RDLs is to strengthen your lower back tolerance and improve hamstring strength. Doing 1x5 is risking an injury or not really utilizing the exercise for the full potential it has. Plus, before that you are doing Back Squats (again?) for 1x5 using 90% of your max? That makes it way too intense and I doubt you can do 5 reps with 90% of your max....or if you can, as you get stronger this will not be the case.

4.) Medium day is another overkill. Too many exercises.

5.) Lack of exercise variety.

6.) Lack on injury prevention lifts like single limb training. You don't have to focus on this but you have none of them.

7.) You need to do abs every workout day. Heavy weighted abdominal exercises and crunches and shit don't count because they hit your hip flexors more than your abs. Try out renegade rows (I hear Josh and T-Block are huge fans of them ) and planks, etc..

8.) Inappropriate distribution of fatigue. The reason why 5x5 style programs are designed the way they are is to distribute fatigue across the whole week. How is your training achieving that?

These are my thoughts off the top of my head.

 

[Andalite]

What is wrong with the routine?

1. I didn't design it. I don't know how to design a routine, nor would i.

2. I got this from the guy who helps me out at the gym. He is more geared towards Olympic lifts, he isn't an Olympic lifter he just likes the lifts.

Reason i was going to follow what he gave me is because he knows me a little better, like my form and how i lift etc. Hope it doesn't sound like im dick riding him, just he knows my weak points, and what i like because we went through a bunch of stuff. and rather than keeping the strict bent rows, i loved doing the dynamic ones. I enjoy doing more explosive things, which is also why he is having me do push presses.

Make sense?

Well thats silly. Why would you go and post what someone else gave you to do on a public forum, ask for opinions and then disregard them lol...

Classic case of someone wanting to hear exactly what wants to hear.

 

[Andalite]

yeah me and jdick are huge fans of the renegade rows, I just haven't had time to do them Andalite given my current 4 day a week routine where would you suggest I put ab work? That is something I really want to incorporate more into my routine

Abs should be done at the end of every workout. Rotate through the exercise list...

 

[Tblock1]

yeah me and jdick are huge fans of the renegade rows, I just haven't had time to do them Andalite given my current 4 day a week routine where would you suggest I put ab work? That is something I really want to incorporate more into my routine

 

[ark94]

Well thats silly. Why would you go and post what someone else gave you to do on a public forum, ask for opinions and then disregard them lol...

Classic case of someone wanting to hear exactly what wants to hear.

I asked for opinions, you don't know if i am disregarding them or not. I said i was open to changes if they were legitimate. I still am taking in things that have been said here. Such as the abs after workout, the amount of warmups im doing before the workout.

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Quick to judge, pretty ignorant? . . .

and btw, your really based on one sort of lifting style. I am still a beginner, and the stuff you added was a bit weird. Like arm work? Really, from reading Rippetoe and reading around on the net doing compound movements hit your arms more than enough. Why would i need that? Isn't it just wasted energy?

I am not an expert, and im not going to come on here posing like one. I am just sort of saying this guy has more under his belt, he has suffered shoulder issues, now has a bit fucked up posture. So he sees me, and is helping me so i don't fuck up my posture and shoulders like him. You don't look like you have fucked up shoulders, but you say you have suffered a lot of back injuries. I really want to try and prevent injuries the most as i can. Nor am i saying though that Aaron is a fucking pro or anything, he, like i said before has a lot of experience doing a lot of different styles of lifting. So he has tried just about everything, and ofc everyone is different but he knows my weak points just a bit more then you guys because i know him in real life.

^^ no idea if that made any sense hahah

 

[JDid23]

I asked for opinions, you don't know if i am disregarding them or not. I said i was open to changes if they were legitimate. I still am taking in things that have been said here. Such as the abs after workout, the amount of warmups im doing before the workout.

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Quick to judge, pretty ignorant? . . .

I think you should definitely take into consideration what andalite said. Also, do you want to have squatting 3 times per week set in stone? I don't think your body responded too well to it in your previous routine, and maybe back squatting one day and front squatting one day (or 1 day back squat heavy, 1 day light, 1 day front squat) would be of help to you. I recall you saying you liked the depth you easily got with front squats, and i think that will have a positive carryover into your back squat.

I know I am kind of beating a dead horse here (and don't take offense to this, just curious), but why did you choose not to do the routine we made in your log? I think it catered to your goals- focused on gaining strength on the big lifts and size with your other lifts.

Regardless of what you do, your work ethic is unseen in most people and i wish you the best of luck with your training. One thing i recommend (i am still a beginner and used to do the same thing when i was even more noob than i am now) is that you don't look into every little detail of everything and don't let little shit piss you off. If you miss 1 or 2 reps on your military press, it's in the past and you have to learn from it- not sulk over it. I just wrote a 10 page paper on this shit about how people should leave shit in the past that they can't change and deal with situations accordingly- that's exactly what you have to do.. The sooner you realize that you're overthinking things wayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy too much, the sooner you will focus on what is important in your training and start killing your workouts.

just need a set in stone routine to fix that last sentence

 

[ark94]

edit

fuck woops, meant to add that on the post above i did.

 

[ark94]

I think you should definitely take into consideration what andalite said. Also, do you want to have squatting 3 times per week set in stone? I don't think your body responded too well to it in your previous routine, and maybe back squatting one day and front squatting one day (or 1 day back squat heavy, 1 day light, 1 day front squat) would be of help to you. I recall you saying you liked the depth you easily got with front squats, and i think that will have a positive carryover into your back squat.

I know I am kind of beating a dead horse here (and don't take offense to this, just curious), but why did you choose not to do the routine we made in your log? I think it catered to your goals- focused on gaining strength on the big lifts and size with your other lifts.

Regardless of what you do, your work ethic is unseen in most people and i wish you the best of luck with your training. One thing i recommend (i am still a beginner and used to do the same thing when i was even more noob than i am now) is that you don't look into every little detail of everything and don't let little shit piss you off. If you miss 1 or 2 reps on your military press, it's in the past and you have to learn from it- not sulk over it. I just wrote a 10 page paper on this shit about how people should leave shit in the past that they can't change and deal with situations accordingly- that's exactly what you have to do.. The sooner you realize that you're overthinking things wayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy too much, the sooner you will focus on what is important in your training and start killing your workouts.

just need a set in stone routine to fix that last sentence

great points jdid! i really do need to put things in the past, one thing is that little tiny things tend to bug and nag at me a lot lol.

I like your point on the front squats. Which is why i sort of posted this here. He suggested i could do Back Squat heavy monday, back squat light, OR lunges on wednesday, and my heavy FULL squat on Friday. Reason being, the heavy squat on Monday, is different than my heavy squat on Friday. In between i just do my light, or lunges.

 

[JDid23]

great points jdid! i really do need to put things in the past, one thing is that little tiny things tend to bug and nag at me a lot lol.

I like your point on the front squats. Which is why i sort of posted this here. He suggested i could do Back Squat heavy monday, back squat light, OR lunges on wednesday, and my heavy FULL squat on Friday. Reason being, the heavy squat on Monday, is different than my heavy squat on Friday. In between i just do my light, or lunges.

Sorry, going to mess with your routine again

Squatting is your weakest lift and from what others have observed, it seems like your quads are your achilles heel. - address it by doing leg pressing, lunges, front squats (not exactly this, just examples) work to bring up your quads.

Deadlifts- (to me) it looks like you're having trouble locking out your hips/glutes. Try pullthroughs.

Don't do random assistance work like leg curls. Not saying this is random, just using them as an example. Assistance work shouldn't be set in stone. It should vary (maybe week to week, maybe month to month, maybe you switch every few months) depending on WHAT YOU NEED. Not based on strengthening random body parts.

 

[Andalite]

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Yeah well 3x3 / 5x5, etc are all based on Fatigue Management and so far you've done a pretty crappy job in keeping with that in the routine you posted. I also listed like 10 reasons why the program has flaws in it. Did you bother to go through that list?

and btw, your really based on one sort of lifting style. I am still a beginner, and the stuff you added was a bit weird. Like arm work? Really, from reading Rippetoe and reading around on the net doing compound movements hit your arms more than enough. Why would i need that? Isn't it just wasted energy?

You have adductors and calf work in your training. I figured that if you want to do arms you can. You don't have to...it was just an alternative.

I am just sort of saying this guy has more under his belt, he has suffered shoulder issues, now has a bit fucked up posture.

I am actually surprised that as an OLY lifter he has not recommended Front Squats nor has he dealt with your distribution of fatigue better?

So he sees me, and is helping me so i don't fuck up my posture and shoulders like him.

Well, thats good but reading into Eric Cressey and Mike Robertson's articles would help you as well. Look for Neanderthal Series and the Mobility Series.

You don't look like you have fucked up shoulders, but you say you have suffered a lot of back injuries.

LOL...whaat? I have suffered ONE back injury and I have been rushed to the hospital FIVE times for shoulder dislocations. Trust me, having fucked up shoulders is my specialty and it is because I was born with genetically lose shoulder joints. Its a bitch to say the least.

I really want to try and prevent injuries the most as i can. Nor am i saying though that Aaron is a fucking pro or anything, he, like i said before has a lot of experience doing a lot of different styles of lifting. So he has tried just about everything, and ofc everyone is different but he knows my weak points just a bit more then you guys because i know him in real life.

Well thats fine and good for you. I really hope your program works for you but I know that with the way you have laid out the routine there will be issues. It's only a matter of time.

 

[ExtraMile]

I asked for opinions, you don't know if i am disregarding them or not. I said i was open to changes if they were legitimate. I still am taking in things that have been said here. Such as the abs after workout, the amount of warmups im doing before the workout.

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Quick to judge, pretty ignorant? . . .

and btw, your really based on one sort of lifting style. I am still a beginner, and the stuff you added was a bit weird. Like arm work? Really, from reading Rippetoe and reading around on the net doing compound movements hit your arms more than enough. Why would i need that? Isn't it just wasted energy?

I am not an expert, and im not going to come on here posing like one. I am just sort of saying this guy has more under his belt, he has suffered shoulder issues, now has a bit fucked up posture. So he sees me, and is helping me so i don't fuck up my posture and shoulders like him. You don't look like you have fucked up shoulders, but you say you have suffered a lot of back injuries. I really want to try and prevent injuries the most as i can. Nor am i saying though that Aaron is a fucking pro or anything, he, like i said before has a lot of experience doing a lot of different styles of lifting. So he has tried just about everything, and ofc everyone is different but he knows my weak points just a bit more then you guys because i know him in real life.

^^ no idea if that made any sense hahah

damn you just said that to andalite? He has had fucked up shoulders since birth and does alot of work on them if you read his log, Ill leave him to explain it...

EDIT: didnt realise he had already replyed to that

 

[ExtraMile]

 

[Andalite]

Ark..you sent me a message asking for help. This response is for that message.

Firstly, I think there are a billion better ways to progress other than just simply adding weight to the bar.

But, your maxes at the moment seem to be on the low end:

Back Squat - 145lb.
Front Squat - 125lb.
Deadlift - 225lb. (strict good form)
Bench Press - 135lb.(broughten down from 150)
Military Press - 90lb.
Push Press - 95lb.
Dynamic Row - 135lb.

First things first: go to Josh's journal or PM him or whatever or contact Trevor (Josh = jd123 or something and Trevor = T-block) and ask them to give you the list of hip mobility and core training exercises I have listed for them. There are roughly 10-14 core training exercises which you must focus on. You do 1 exercise at the end of every workout for 3-4 sets usually with weight and for 6-10 reps depending on how you feel. They are meant to be taxing. You could do this or you could spend $50 and buy Diesel Crew's Core Training book (which is where I have gotten most of my ideas in the first placE). Secondly, you HAVE to do the mobility drills as your staple warm-up each and every time you go to the gym. No more treadmill or cross trainer or whatever. You do the mobility drills for 10 minutes and get yourself limbered up. This will help with injury prevention and make the workout more effective.

Next, I believe you have the same problem with Squats that most people have: the butt wink. You lack the mobility to go to the right depth. Therefore, I think you should definitely add Overhead Squats into your training. If you want, search for Boris Squat RX on youtube. One of his many clips has a detailed explanation of an OH Squat and its functions. You could do that or you could just go with what I am saying....either way: OH Squats are essential.

So here is what I think: you should learn to progress on your own and in a manner which you are able to think for yourself. I can review what you have done periodically if you like but for now I think if you are able to grasp a few progression schemes you will find it in your best interests to tailor them to suit YOU. Go to GUStrength and read about SDT Progression: Ground Up Strength: Strength Training with Single, Double and Triple Progression

Here is what I think you should do with your training: have a 4 day layout.

Day 1: Lower - Deadlift Emphasis
Day 2: off
Day 3: Upper - Bench Emphasis
Day 4: Lower - Squat Emphasis
Day 5: off
Day 6: Full Body with special consideration given to Overhead Squats - this is till you learn to do them correctly which should be 1-2 months roughly
Day 7: off
Day 8: Repeat

I believe very strongly in having a template. That way you have the freedom to rotate exercises every 5-6 weeks depending how things are going. Do not go ADD on me and rotate them every week because that would silly.

So,

Deadlift Emphasis: Deadlifts, Front Squats and lots of Core Training.

Bench Emphasis: Bench Press and dumbbell presses and lots of rowing followed by Core Training.

Squat Emphasis: Practice Overhead Squats, then go to Front Squats then Back Squats then some Pullthroughs and then some Core Training. You will be dead by the end of this workout.

Full Body: OH Squat Practice (will also help relieve any soreness in the hips), Overhead Press and lots of pull-ups. Simple.

Ok, so if I had to make a proper routine with this template, here is what I suggest (I will get into progression shortly):

Deadlift Emphasis:
Deadlifts: Take 90% of your max and work off that. So, for you that would be 205 lbs roughly. Start the first week by doing 3x3 with this. Then, assuming your quality of reps holds up, slowly increase volume by first adding reps and then sets. Then increase the weight. Or ramp it up. Something which you could do is:
Week 1: 205x3x3 (btw..I write weight x reps x sets)
Week 2: 205x4x3 <<-- total reps added is 3.
Week 3: 205x4x4
Week 4: 205x3, 215x3, 225x3 <<-- new "PR"
Week 5: 215x3x2, 225x1
Week 6: 215x3x3
Week 7: 215x4x4 <<-- you added sets and reps here. Double progression.
Week 8: 225x2x2 <<--- this is basically a deload where you have reduced the volume (from 4x4 to 2x2) but you have upped the intensity thereby allowing a better training effect
Week 9: 235x3x3 <<---whoa...this is TRIPLE PROGRESSION: you added weight, sets and reps!!
This should give you somewhat of an idea. You don't need to plan all 9 weeks out right now. we have to do 1 week at a time. If you're ever in doubt, just contact me. Next:
Front Squats: Do 3-4 heavy sets. You don't need to have this planned. Just work up to a 3-5 heavy sets of however many reps you choose. Once you set a base standard you can then build off that. The principle here remains the same as with Deadlifts
Core Training: Choose 1 of the exercises and do 3-4 heavy sets

Bench Emphasis:
Bench Press: Do lots of singles, doubles and triples here. You can ask EM for help because he knows this best but I suggest you focus on volume since that is what most bench press specialists do.
Dumbbell Press: Do this at a slight incline. Do 3 sets of 5-8 reps. Infact, I think you should start week 1 with some weight for 3 sets of 5 reps and then every week add 1 rep till you hit 8 and at that point increase the weight.
Dumbbell Rows: You absolutely MUST do this for 3-5 reps and 3-5 sets. This is meant to be heavy but your form must be perfect. Do them with both feet on the ground and your hand resting on a bench (just look my videos on youtube).
Dynamic Rows: Do 3-5 sets for higher reps here...like 8-12 reps.
Facepulls: Do 1-2 sets for 15-20 reps. You want big traps? This will help, trust me.

Squat Emphasis:
OH Squat Practice: Look this article up: Ground Up Strength: Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills
Front Squats: Do 3x3 on these. Heavy.
Back Squats: 3x5 using single progression of only adding weight. start with 20 lbs off your current 3x5 max.
Unilateral RDLs: 2 sets of 6-7 reps.
Grip Training: What can you do for grip training? Farmers walks?

Full Body:
OH Squat Practice: Do 10-20 sets of 1-2 reps. You really need to mentally focus on extending the thoracic cavity in the bottom position. Basically dedicate a good 30-40 minutes after your mobility drills to this exercise.
Overhead Press: these must be done strict. You can do your 3x5 here if you like.
Push Press: you can do 3x3 on this one...or 2x5. dunno what floats your boat. hell, because this is a template you can change this every 5th or 6th week
Pull-ups: Do 5 sets to failure. Very important.
Core Training: Hit it heavy and hard.

You might need time to digest all this info and understand it. So take your time....if you have questions, ask away but you must spend the time it takes to read those articles which I know are pretty darn long..

Good luck

 

[Andalite]

Oh, and ark...the OH Squats must be done with a broomstick.

Also, you need to eat right. Don't be like me.

 

[ExtraMile]

Deadlift Emphasis: Deadlifts, Front Squats and lots of Core Training.

Bench Emphasis: Bench Press and dumbbell presses and lots of rowing followed by Core Training.

Squat Emphasis: Practice Overhead Squats, then go to Front Squats then Back Squats then some Pullthroughs and then some Core Training. You will be dead by the end of this workout.

Full Body: OH Squat Practice (will also help relieve any soreness in the hips), Overhead Press and lots of pull-ups. Simple.

ark this is good shit the added flexibility from all those drills and from the OH squat will also help your soccer.

 

[ark94]

Oh, and ark...the OH Squats must be done with a broomstick.

Also, you need to eat right. Don't be like me.

Alright wow, thank you a ton andalite! i love the look of the routine, but its really confusing. I can't start it until i understand what im doing, and till i read those long articles.

So just a quick question,about the mobility you said to get from jdid, or tblock. Does that include things like 4 Point Squat? I have been doing 4 Point Squat, and one other Hip Mobility i got from Jdid a while ago. At first i was pretty tight, now i am fairly loose and they helped a ton, i want to be doing those types of things before workouts?

Second before i forget. My maxes i sent you, those are not my 1RM maxes. Thats what i do for 3x5. Deadlift is 1x5. They are still fairly low, but i have never tried my 1RM before if that was what you needed.

About the Day 1,2,3,4,5,6,7,8 etc. I workout Day 1,3,4, and 6 right? That means i would workout Monday, Wednesday, Thursday, and Saturday? I might run into problems with Saturday because i normally work 9-5, but it depends if they need me. Anything we could do about that?

I have a lot of other questions, but i have to get ready and hit the gym right now. I am recording my full squats, think you could look at them once i have them up?

Thanks!

 

[Andalite]

Ark, read the links properly.

Regarding your questions:

1.) there are 12 exercises for hip mobility. You have to do them all.

2.) Try out your 1RMs. Infact, dedicate this week and the next to doing only that and then the following week you can begin this routine. After you test your maxes, shoot me a pm or write them out here and I can tell you where to start from.

3.) If you cannot workout on Saturday then workout instead on Friday. No big deal. Just don't push the workout to Sunday ever.

4.) Record the video and post it here. I'll review it.

Good luck and read the articles properly. This is about YOU learning to THINK so try THINKING.

 

[ark94]

Here they are:

Never again going to workout in the morning. Hated it, just hated it, no energy at all.

Here is my back squat, and dynamic row.
I easily could have gotten 145lbs on back squat, and row was messed. How does the forms look?

Back squat my knees/legs are not always stable. More towards the 2nd set last rep and 3rd set. My legs sort of wabble a little, are are not solid when i go up, on the way down there fine though. One thing i do notice after watching them a second time, i drop way too fast... is that bad?

Dynamic Row i thought it was fine, there were flaws as the sets went on. How do they look?

Any input is great, thanks!

FULL BACK SQUAT - YouTube - Full Squat (145lb) - form.wmv


DYNAMIC ROW - YouTube - Dynamic Row (135lbs) - form.wmv

I might not be able to start it until 3 weeks from now. I have exam review all next week, then my exams the week after. I will still hit the gym though.


Do you have any suggestions on trying 1RM? Never done that before, and im not exactly sure.

So say for squat. 145lbs for 3x5.
My 1RM would be around 165lbs? Is there a way people calculate it, or just guess and try?

 

[Andalite]

Ark, I'll view the videos later.

How to work up to a max.

Firstly: DO NOT HAVE ANY EXPECTATIONS!!!!!

You must keep this in mind.

So, here is what you do..

Lets say your Squat max is 145x5x3, ok? (remember: I write weight x reps x sets)

Hip Mobility Drills
Ankle Mobility Drills (part of the exercise list I gave Trevor and Josh)
95 x 5
115 x 3
135 x 3
145 x 3
155 x 2
165 x 1
175 x 1

Lets say you fail, ok?

So...165 x FAIL
attempt it again. you must give 3 total attempts.

Between sets, rest a good 3-5 minutes. Actually, because you are doing this for the first time: rest 5 minutes MINIMUM.

this is why you have 2 weeks of max outs.

the first week you will figure out what to do.

the second week you will do it better. from here we will know how to progress.

Good luck!!! and I'll view the videos later today....

 

[ark94]

Ark, I'll view the videos later.

How to work up to a max.

Firstly: DO NOT HAVE ANY EXPECTATIONS!!!!!

You must keep this in mind.

So, here is what you do..

Lets say your Squat max is 145x5x3, ok? (remember: I write weight x reps x sets)

Hip Mobility Drills
Ankle Mobility Drills (part of the exercise list I gave Trevor and Josh)
95 x 5
115 x 3
135 x 3
145 x 3
155 x 2
165 x 1
175 x 1

Lets say you fail, ok?

So...165 x FAIL
attempt it again. you must give 3 total attempts.

Between sets, rest a good 3-5 minutes. Actually, because you are doing this for the first time: rest 5 minutes MINIMUM.

this is why you have 2 weeks of max outs.

the first week you will figure out what to do.

the second week you will do it better. from here we will know how to progress.

Good luck!!! and I'll view the videos later today....

Sweet thanks Andalite! Please check out my squat form (when you get the time), i have troubles with leg stability. My knees don't necessarily don't buckle, but they are not solidly planted. Maybe its due to weak hips adductors/abductors?


And about the maxes, would you like me to try it out for all lifts? Push Press, MP, Squat (back), Squat (front), Deadlift, Dynamic Row, and Bench Press?

 

[Andalite]

It's all about hip mobility. Don't get into this weak point thingy...you're a beginner so everything is weak lol....But hip mobility drills will strengthen everything especially since you're gonna be doing overhead squats as well.

You will maxout on:

Bench Press
Strict Standing Overhead Press (Push Press is retarded but you like so you can also max out on it but don't make it more important than strict standing OHP)
Back Squat
Front Squat << very important
Deadlift << very important

Good luck and read the links....I cannot emphasize how important it is that you read the links I posted.

 

[ark94]

It's all about hip mobility. Don't get into this weak point thingy...you're a beginner so everything is weak lol....But hip mobility drills will strengthen everything especially since you're gonna be doing overhead squats as well.

You will maxout on:

Bench Press
Strict Standing Overhead Press (Push Press is retarded but you like so you can also max out on it but don't make it more important than strict standing OHP)
Back Squat
Front Squat << very important
Deadlift << very important

Good luck and read the links....I cannot emphasize how important it is that you read the links I posted.

Wow. Im a slow reader and read the same thing over again like 3 times lol, so literally took my half an hour to read through But damn, everything cleared up.

And that was what i needed! I had no idea what it meant at first, now it makes sooo much more sense then before. It was a great article, and it helped out a lot, thanks for the read Andalite!

Do you think you could help me workout a base after i do my maxes? And would you help me figure out what i would use for my week 1 then week 2 just for first little bit till i get a hang?

Any other articles that i should read that are related the routine you suggested?