I see, I’m really excited to try those 2 exercises out. But yeah did a light bench and shoulder workout today. nothing worth mentioning. same weight and everything as last time…
just stopping in checking this out, hows the rest of your regimen going to look like? are you on a deload week or going to have one soon?
yes this week is like a deload week for me… well the rest of this week,deadlifts take A LOT out of me( i guess my work capacity really sucks) haha. I didn’t deadlift today. I will be powercleaning and other olympic lifts with a guy whos done track since high school and college. After this week I will go back to the routine, probably do snatch grip deadlift next friday. Have any of you guys found that olympic lifting such as power cleans and such helped your deadlift?
[quote]alocubano1110 wrote:
yes this week is like a deload week for me… well the rest of this week,deadlifts take A LOT out of me( i guess my work capacity really sucks) haha. I didn’t deadlift today. I will be powercleaning and other olympic lifts with a guy whos done track since high school and college. After this week I will go back to the routine, probably do snatch grip deadlift next friday. Have any of you guys found that olympic lifting such as power cleans and such helped your deadlift?[/quote]
powercleans. I know i keep really tight form and literally dead it up. Im going to say those and heavy squatting are the main reasons my dead is soo well…(ironic cause i dont powerclean anymore haha)
Today: Powercleans 100% raw
135 2x3
155x3
175x2
185x1
195x1
205x1 PR
Clean grip high pulls
135x3
155x3
Curl 3x10 25,30,35
hyperextensions 3x10
Felt good doing cleans again!! First time since december. I would usually do them from the hang and have gotten 235 on hang powercleans. always was harder for me from the ground. I feel this could get my deadlift pretty high. going to do these for a while.
another great exercise for the deadlift is Front Squats!! dont forget to incorporate them into your workout, definitely will help your deadlift…
yeah that’s a good exercise. I think I might start doing them on friday in a couple of weeks!
Today: Bench and Tri’s
Bench 5x5 225lbs
Incline DB Bench 4x6 70lbs
Skull Crushers 4x7 75lbs
Dips BW 4x10
Today’s session was good. Going for 5x5 with 230lbs next week on monday!! would be a PR, we’ll see what happens. Don’t know how long I’ll be able to do this workout. If I stall on bench then I’m thinking of doing buckeye bench routine. any thoughts?
im not familiar with the buckeye bench routine??? can u give me an idea of what it is??
btw…u dont have to completly switch your routine…how many weeks have u been doing the 5x5 for?? you could just drop the sets and reps for your working sets…do your warm up sets, and ur warm up sets may even be 205 or so…than just do 2 x 3 real heavy, and each week try to add 5-10lbs…you get what im saying?? since ur lowering the work sets and reps your going to save a ton of energy…u will be going to a total of 25working reps (5x5) down to only 6 working reps (2x3)…you get what im saying?? so you could do that for a few weeks and see if it gets you anywhere…but none the less fill me in with the buckeye routine!
yeah i see what you are saying. once I stall i’ll do something of that sort!
TODAYS WORKOUT: SQUAT
SQUAT: well below parallel 100% RAW
barx10
95x8
135x5
185x3
205x3
225x3
250x3
275x3
300x3 PR
315x3 PR!
Pause Squat
155 3x5 3 second pause each rep
Step Ups 55lb DB 3x5 each leg
Lat pulldown 3x10 120lb
Calf raises 200 3x20
Curl DB alternating 4x8 15,25,35,40lbs
Hanging Leg Raises 3x10 BW
I got 2 PR’s on Squat! Form was good! was going to do 230lbs for 5x5 but just wanted to see if I could go for 3 plates and I had a lot more in me! My training partner wanted me to try 350 for 3! Awesome workout. Weighing 195lbs now and feeling like I got stronger all around including bench. Am gonna keep at it and go back to 5x5 with squat since it’s helped me this much! Should i do that?
by the way the buckeye routine is for the ohio buckeyes i cant find it right now. had looked it up somewhere!
haha alright no problem…probably a total body routine than?? and you do whatever works for you!! if the 5x5 is working for you with legs, than keep it up! good job man
IronWarrior
Whats up Alo, I see you are in Atlanta.
I relocated from Miami up here to Marietta. Anyway, I am rehabing a dislocated knee cap but I need to get back into Jiu jitsu as soon as I can and was wondering if you know anything about Knuckle Up Fitness. They are close to my house.
Also is the cubano in your name reference to Cuba. My family is from Cuba. Good luck with your training.
Shadow
[quote]Shadowruler wrote:
Whats up Alo, I see you are in Atlanta.
I relocated from Miami up here to Marietta. Anyway, I am rehabing a dislocated knee cap but I need to get back into Jiu jitsu as soon as I can and was wondering if you know anything about Knuckle Up Fitness. They are close to my house.
Also is the cubano in your name reference to Cuba. My family is from Cuba. Good luck with your training.
Shadow [/quote]
What’s up man. Welcome to Georgia !
I’ve heard of knuckle up fitness but only about the kickboxing being very intense. Theres a couple of jiu jitsu places I know of If you want Jiu jitsu lessons from roan carneiro of the ufc then go to bodyplex in dekalb. And yes I have cuban parents but I was born in Atlanta, GA… by the way good luck with rehabbing the knee.
Today: Light Bench and Shoulders
Bench:
155lbs 8x2
DB stand shoulder press
40lbs DB’s in each hand
4x6
Today was an easy day as usual on thursday. just to practice bench press form and work the muscle a little. Powercleans and upper back tomorrow.
Let me know of any other grappling clubs. I heard Alliance is the best for BJJ but it is a little far for me. My knee is holding me back for now but I will get back as soon as the theapist clears me. Good luck with your lifting. Oh, and if you could recommend some cuban restaurants me and my wife would be grateful cause we love to eat.
[quote]Shadowruler wrote:
Let me know of any other grappling clubs. I heard Alliance is the best for BJJ but it is a little far for me. My knee is holding me back for now but I will get back as soon as the theapist clears me. Good luck with your lifting. Oh, and if you could recommend some cuban restaurants me and my wife would be grateful cause we love to eat. [/quote]
Tapas in jimmy carter is a really good cuban restaurant that I know is good for sure because of my family who has been there. I know of others but don’t know if they’re good. I don’t know of any other BJJ places besides the one that I told you about which is pretty big.
heyy looks like ur workouts have been pretty solid lately! check out pipes powerlifting posts from now and than!! keep up the good work bro…when u doin deadlifts or squats next?? hope you have a big day whenever thats gonna be!
IronWarrior
[quote]IronWarrior34 wrote:
heyy looks like ur workouts have been pretty solid lately! check out pipes powerlifting posts from now and than!! keep up the good work bro…when u doin deadlifts or squats next?? hope you have a big day whenever thats gonna be!
IronWarrior[/quote]
thanks man! you know I didnt have time yesterday for my planned workout so i’ll be doing it today right before work! so busy man! but still gotta get that workout in. im heading to pipespowerlifting posts right now! haha
yesterdays workout (12:40am)haha
power clean
135x3x3
155x3x3
ez bar curl
55 for 3x10
SLDL
95x8
115x8
135x2x8
Face pulls
4x10 with 5,15,25, and 20lbs on cable pulley thingy