working on a new routine

[JDid23]

thx guys...

oso- besides squats and calves everything wasn't too great....

anda- thx as always any advice on row progression? 55s i didn't really have to cheat until the 2nd set and that's when my shoulder hurt a bit, but i am thinking of moving down to maybe 3x8 with 40 or 45 pounds for a workout.

 

[Andalite]

Dumbbell Rows, huh? Check this out:

Next week, let's try to see where exactly you are at with this. Firstly: you MUST feel this in your upper traps or upper back. That is crucial. If you're feeling it in your lower back or bicep then you're not doing it right. IMO: don't use torso rotation. Keep everything tight and firm. Like a rock.

Try this next week to see how it goes. This system is called Quality Volume.

You start with a weight you can easily do for 3 reps and then you make small increments and try to keep 3 good reps (note: GOOD reps here) and if you can't do 3, drop down to 2 and then finish off with a single. If you want more info, look at my Overhead Press videos from last week. I did: 155x3, 160x3, 165x3, 170x3, 175x2 and 180x1. Same principle.

So, for dumbbell rows:
45x3
50x3
55x3
60x3
65x3
70x2
75x2
80x1

This is what I predict. But this is what you should try to do. Take your normal 3-4 rest between sets and focus on keeping good form.

 

[JDid23]

dam!! i was basically compromising my form on the 2nd set with 55s and it also hurt my shoulder a bit, and i think going between 65-80 is almost asking for an injury.

 

[ExtraMile]

just going heavy wont cause an injury, your getting confused between using heavy weight and using too much weight to be able to keep good form. Aslong as you keep good form you could be doing singles and wouldnt really have too much more chance of getting injured than sets of 10. The only time heavy weight makes an injury more likely is something like a squat where its easy to make small mistakes which dont normally make much differance but with for example a 1RM then even a small mistake or if something is off the weight can be too heavy for you to compose yourself and sort it out. does that make sense?

 

[Andalite]

dam!! i was basically compromising my form on the 2nd set with 55s and it also hurt my shoulder a bit, and i think going between 65-80 is almost asking for an injury.

Well, in that case start with a lower weight and work upwards. I didn't read your comment about form...I presumed 55x5 was solid. If thats the case, start at 35 or 40 lbs and move upwards. The principle remains pretty much the same.

 

[JDid23]

yeah anda- my growth has been good and my lifts have been going up so the last thing i want is using weight that compromises my form

EM- i get what you're saying, but since i felt my shoulder during rows i don't want to risk anything by going so heavy.

Never worked out on monday before, but tomorrow i am going to go for;

light squat day- 160x5x2
power clean (first time without jerk)- 115,125,130 (or 135 depending on how 125 feels)
Front squat- 130x5, 135x4, 140x3
Chinups- will see
EZ Bar Skulls- 25x12, 30x8-10, 35x6
SLDL- will see
Abs

 

[ExtraMile]

i said it before if your shoulder is hurting then it isnt healed

 

[Andalite]

Workout looks good on paper. I hope it goes well

I got Squat Day today...Front Squats FTW lol!!!

 

[JDid23]

i said it before if your shoulder is hurting then it isnt healed

it wasn't that bad-- just slight pain and i am also always careful with my shoulder. It hasn't hurt during heavy clean and jerks, seated DB press, bench, or anything else.

 

[Tblock1]

it wasn't that bad-- just slight pain and i am also always careful with my shoulder. It hasn't hurt during heavy clean and jerks, seated DB press, bench, or anything else.

Sometimes one exercise will just trigger things, ie I get pain sometimes during heavy dips but it doesn't mean my shoulder is injured necessarily.