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keep doin it bud. I was 90 lbs freshman year in HS and look where im at now. Yea i used some shit but still lol youll get there.
working on a new routine
- Thread starter JDid23
- Start date
JDid23
New member
dam man 90 lbs!!!! i got about 70 on you haha- thanks though.. it's only been 2 months and i hear that the best gains come around 4 months. Patience is definitely something i have especially when it comes to lifting- i won't allow myself to miss a workout
btw were you able to start lifting the bar for squats and deads? I am guessing yes- just curious because my brother is around 90 lbs and is 5'3ish... Motor skill problems and everything and if you were ever in the same boat it would be great to hear what you did
haha...gains definetly come for the first 6 months a lot faster than usual. Take advantage of it. I have no patience as you can tell I do a lot of shit at a young age. So props to you
I also didnt do deads or squats in HS, I didnt start doing them till this year actually. So I cant comment on that, but I was def able to squat 135 and deadlift probably 135 as well. Ive always been coordinated tho. I would start him with some basic stuff. Deadlift is a lot of steps at once and that might be too hard for him right now no matter what weight. Like for squats have him sit down on a chair and then get back up, like box squats. The slowly after time get rid of it so theres no chair, then put weight on. Just an idea
JDid23
New member
yeah that's what i did for squats until i got his form good...... we just do like 5-10 circuits depending on the day (just started) with pushups on bed, situps, pushups on knees, lunges, squats, dips (arms on bed), and wallsits
idk how big i want to get- probably a look that you have but maybe not as big haha. good luck to you this year man- any goals for your lifts?
idk how big i want to get- probably a look that you have but maybe not as big haha. good luck to you this year man- any goals for your lifts?
Thats good, Start off slow and he will eventually get better.
HA yea, im around 200 and i just want to get stronger not bigger. Im too short to get bigger, id just look too big. Im gonna cut down in a couple weeks to finish my cycle and ill post some pics, probbaly have an 8 pack haha.
Goals for me are squat 405, deadlift 545 and bench 385. You?
JDid23
New member
that it? lol...not 100% yet, but by the end of the year i'd like to hit
285 squat-- 315
315 deadlift-- 365
200 bench-- 225
i think i will hit all of these well before the end of the year if i am consistent and stay injury free, but it would be cool to say that i can hit those lifts and will feel great deadlifting 3 plates, squatting 285 ATG and benching 200 regardless of where i am in my training. If i somehow hit those goals at a reasonable time, those are the stretches i have that would be absolutely fuckin sick to hit!! by the end of march i want to hit all of these for some reps;- deadlift i should be able to hit somewhat easily as 230x5 was very manageable for me today, but squat will be hella hard and bench should be tough too.
225 squat
265 deadlift
170 bench
would also be nice to have a visible 6 pack all the time without flexing my abs. I just ate before i took that pic so my abs weren't visible but when i flex they're really noticeable
JDid23
New member
ok guys i am starting a new routine for the new year.. here are some things i want to focus on
-Mind/Muscle
-Form before weight (as always)
-Pushing myself harder
-Adding weight/reps each workout
-Diet!!!
here is my routine- will start off with assisted dips with the closet grip (easiest on the shoulder) and then progress into doing them unassisted again followed by weighted. If it hurts assisted i'll probably do overhead extensions at the end of the workout before abs
Goals for a few reps each by the end of march are:
Squat- 225
Deadlift- 265
Bench- 170
Day 1
Squat- 3x3-8, backoff set of 1x8-20
DB Row- 3x5-8
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Standing Calves- 4-6 sets
Abs
Day 2
Clean and Jerk- 4x3, backoff set of OHP- 1x8-15
Front Squat- 3x5
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
Abs
Day 3
Deadlift- 1x6
Bench- 2x5-8, backoff set of 1x8-15
Seated DB Press- 3x8-12
Alt DB Curls- 3 sets
CGBP- 3x8-12
Seated Calves- 4-6 sets
- if bench stalls for 2 weeks, i'll switch between flat DB and flat BB weekly
- if alt db curls continue to take so long to increase i will switch to hammer curls
- going to continue rows with knee on the bench, but if i stall i will lower the weight and do them bent over without the bench
- abs usually going to be declines supersetted with leg raises. Will start declines weighted when i hit 15 reps.
- if chins stall for 2-3 weeks i will do lat pulldowns
-Mind/Muscle
-Form before weight (as always)
-Pushing myself harder
-Adding weight/reps each workout
-Diet!!!
here is my routine- will start off with assisted dips with the closet grip (easiest on the shoulder) and then progress into doing them unassisted again followed by weighted. If it hurts assisted i'll probably do overhead extensions at the end of the workout before abs
Goals for a few reps each by the end of march are:
Squat- 225
Deadlift- 265
Bench- 170
Day 1
Squat- 3x3-8, backoff set of 1x8-20
DB Row- 3x5-8
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Standing Calves- 4-6 sets
Abs
Day 2
Clean and Jerk- 4x3, backoff set of OHP- 1x8-15
Front Squat- 3x5
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
Abs
Day 3
Deadlift- 1x6
Bench- 2x5-8, backoff set of 1x8-15
Seated DB Press- 3x8-12
Alt DB Curls- 3 sets
CGBP- 3x8-12
Seated Calves- 4-6 sets
- if bench stalls for 2 weeks, i'll switch between flat DB and flat BB weekly
- if alt db curls continue to take so long to increase i will switch to hammer curls
- going to continue rows with knee on the bench, but if i stall i will lower the weight and do them bent over without the bench
- abs usually going to be declines supersetted with leg raises. Will start declines weighted when i hit 15 reps.
- if chins stall for 2-3 weeks i will do lat pulldowns
when i hurt my RC i found it easiest on the shoulder when i put my knees far back on the pad so my body was at an angle and leant forwards not just kneeling or standing straight upright, so it simulated my leaning forward on a regular dip
also if you are finding alt. db curls to hard why not switch to a bar curl, like straight bar curls, EZ curls, preacher curls, seated bb curls or cable curls?
routine looks good stick with it! good luck
also if you are finding alt. db curls to hard why not switch to a bar curl, like straight bar curls, EZ curls, preacher curls, seated bb curls or cable curls?
routine looks good stick with it! good luck
JDid23
New member
cuz my left arm is way ahead of my right arm.. with alt DB Curls, i could have hit 25 for 10 on my left when i started lifting, but my right lags behind like crazy so if i were to do a curl with the bar then my left would continue to do a majority of the work.
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