OMG kneeling squats are bad for you ! Just kidding. Whatever floats your boat and gets your squat higher.
N3wbs, my man, you should front and overhead squat once in a while. Yeah, it hurts to use less weight, but Overhead squats especially are a killer and made you hellishly strong. Particularily in the core-area. Your squat will go up because you can suppot more weight with your lumbars/abs. Front squats naturally are great for quads and I even feel it in my hip flexors.
yeah I never think my workouts through I just go and do what I want I need to make a workout plan, I train so damn stupid its starting to bother me, if my posterior chain was a person he would slit my throat for how often I train him Im thinking a westside type program with my favorite lifts added in
any way
back/trap/abb day
tryed the reverse hyper machine and no dumbels would fit on top so I did deadlifts
deadlifts pause at the bottom
135 x 5
225 x 3
315 x 3
365 x 3 easy
405 x 1 left side of back started to tighten and hurt
425 x 0 thought it over and didnt try it
cable rows
10 x 10
160 x 10
190 x 10
190 x 9
150 x 15
abbs side bends
90 x 10
90 x 10
90 x 10
90 x 10
traps dumbell shrugs seated
40 x 10
70 x 10
100 x 10
standing
100 x 10
dumbel rows
100 x 10
thats all my left lower back is painfull dosent feel like anythings pull just needs a good week off
starting monday no lowerbody work or back work for a week Im going to rest for a bit
And then start a real fucken program and stop fucken around in the gym
I don’t nessecarily think Westside should be the only thing. Periodization should be in your gameplan, but I like:
Monday- Squat (major lift) 3x3 or 5x5, glute-ham raises/pull-thrus etc and some calf and ab-work
Wednesday- Bench (again 3x3 or 5x5), millitary press and tricep work and some rear-delt stuff.
Friday: Deadlift variation (i.e. good AMs or deads off blocks…you know the sets and reps), rows, chins and some biceps and grip-work.
This seems simple enough
Monday
5 x 5 floor press
3 x 10 pecdeck
Tuesday
3 x 3 deadlift
3 x 10 pull downs
3 x 10 cable rows
Wednesday
4 x 10 shrugs
4 x 10 side bends
3 x 10-15 decline situps
Thursday
3 x 4-10 dumbell shoulderpress
3 x 5-10 close grip bench
3 x 10 push downs
Tuesday
next week instead of deadlift
3x3 squat
3 x 10 leg extensions
3 x 10 leg curls
3 x 10 stiff leg deadlift
Where’d you get that program?
Those are some strong rack deadlifts bro. Good job.
Eat up.
Pics yet.
Aside from that, if those numbers are real, great work.
Have you tried floor presses with DBs? They are great for the triceps.
[quote]Brendan Ryan wrote:
Where’d you get that program?
Those are some strong rack deadlifts bro. Good job.
Eat up.[/quote]
I made it up not to much volume and its something I can stick to
[quote]keaster wrote:
Pics yet.
Aside from that, if those numbers are real, great work.[/quote]
yeah Im lookin as fat as ever my dad found the cord a few days ago but when I went to put pictures on the cimputer it wasnt there
lifts are as real as it gets for not pause benching and useing wraps
EDIT: actualy I got some pics on ym dads computer il put em in my profile in a hour or two
[quote]cvb wrote:
Have you tried floor presses with DBs? They are great for the triceps.[/quote]
no but they look good I do my powerlifting “type” workouts at home so I dont get bothered by trainers and I dont have dumbells
hmm one word…
hell fucking yeah!
wait that was three… oh well
floor presses
135 x 3
135 x 3
135 x 3
185 x 3
205 x 5 touch and go
185 x 6
165 x 10
165 x 8
gained two pounds over the weekend because I was shocked at how little I ate
yesterday I ate
2 oat meal packets
12 egg yolks
1 cup milk
+honey
+vanilla
+salt
1 scoop protein powder
3 bowls chicken soup
lots of bread with butter
chicken sandwich
12 oz steak
mashed potatos
olright you caught me… I did shoulders on the same day as triceps/chests
dumbell shoulderpress slight incline
20 x 10
35 x 5
45 x 5
55 x 3
70 x 8
55 x 10
55 x 10
fucked around with shoulder machines nothing worth talling about
70 x 8 after floor presses not bad!!!
Triceps/chest
floor press
135 x 3
135 x 3
185 x 3
205 x 5
close grip bench
135 x 3
185 x 3 4
155 x 7
155 x 6
rack lockouts 4-6 inches off chest
135 x 1
185 x 1
205 x 1
225 x 1
235 x 0
scull cruchers
45 x 4
65 x 6
85 x 5
95 x 2
peckdeck I never do direct chest work
4 x 7-10
Well my normal deadlift is stronger than my sumo deadlift and I didnt want to put alot of stress on my lower back
so SUMO day!
135 x 3
225 x 3
295 x 1
345 x 1
400 x 1
450 x 1 my conventional deadlift is up!
tryed another set but My back was worn out and 295 felt like it would break me in 1000 pieces
450 kicks ass soon to be a 495 deadlift…
EDIT: I wonder what my normal deadlift is
fuck 3 x 3 for deadlifts… I love my singels they will do for squats tho
bored work out
leg press
3 x 5
5 x 1
6 x 1
7 x 1
7 and a 25 x 1
seated cable rows
110 x 10
160 x 10
210 x 10
190 x 10
190 x 7
yates rows
135 x 10
135 x 10
135 x 10
135 x 10
N3wbs, this is your conscience speaking…Do 5x5, you must !
Well, I dunno, maybe you should give a westside split or 5x5 a whirl at some point. It does indeed work. I think you’d especially increase your squat on Rippetoe or 5x5.
I dont like a hole lot of volume with squat and deadlift I burn my self out
Bench
couldnt find both springs for the bar
only one
135 x 3
135 x 3
185 x 3
205 x 4 plates started slideing off FUCK
Pause benching
185 x 1
205 x 1
215 x 1 could had got 220-225
normal
185 x 6
scull crushers
bar x 10
95 x 8
65 x 14
65 x 12
scull crushers were about where my hands would be for close grip slightly closer than shoulder width elbows tucked at the botom flared slightly at the top just breaking paralel by 1-3 inches
aww shit I sprained my fucking knee
god damnit I was tackled into my left knee and now its all swelled up and unstable and painfull
no squats or deadlifts for like 2-3 weeks
