Henrik Kesler Posted August 26, 2014 Share Posted August 26, 2014 My average weight for my squat work sets today was 316lbs. I know it's not the same as squatting 315x5x5 straight, but I'm pretty damn happy. My sets were 305, 320, 325, 315, and 315, all for 5. Link to comment Share on other sites More sharing options...
key2thecup Posted September 16, 2014 Share Posted September 16, 2014 Does anyone work out early morning 6am? How packed are the gyms at that time, thinking of switching my routine to before work, avoid the rush and chill out in the evening. Link to comment Share on other sites More sharing options...
LuckyLuciano Posted September 21, 2014 Share Posted September 21, 2014 Was asked if I was on steroids yesterday.. Made me feel pretty awesome Also Phil Heath wins Mr. Olympia again Link to comment Share on other sites More sharing options...
PlayStation Posted September 21, 2014 Author Share Posted September 21, 2014 After two or so years of non stop gym. Well maybe 3-5 times a week for those two years. I've sort of hit a wall for the past 2 months and have hardly gone due to lack of motivation to go to the gym, and to carry out with my workout. Only gone a dozen times during that time. Not sure how to get back into it. Link to comment Share on other sites More sharing options...
Henrik Kesler Posted September 21, 2014 Share Posted September 21, 2014 After two or so years of non stop gym. Well maybe 3-5 times a week for those two years. I've sort of hit a wall for the past 2 months and have hardly gone due to lack of motivation to go to the gym, and to carry out with my workout. Only gone a dozen times during that time. Not sure how to get back into it. When I doubt, simplify. I know we've discussed your routine in the past and I always thought the number of exercises was too much. It's easy to start dreading the gym when you've got 7 exercises to do every session. Personally, I think you should pare your lifts down to squats, benches, deadlifts, presses, 2-3 back exercises, and some arm isolation work with your main focus on getting strong on the four compound lifts I listed. Training for aesthetics without having a plan for progression on your lifts is a fools errand. You cannot build muscle without progressive overload, and the exercises with the greatest muscle building potential are lifts that (1) involve a lot of muscles working in coordination, (2) have a fairly long range of motion, (3) you can use a lot of weight on, and (4) allow for nearly infinite progression. Given the above qualifiers for exercises with the best potential for building muscle, you have squats, benches, deadlifts, presses, and rows with a barbell as your best muscle builders. Second comes the above movements (sans deadlifts) with dumbbells. Dumbells fall behind barbells on muscle building potential because the progression is not easy. And far behind the barbell and DB movements in terms of effectiveness is everything else. If I were you, this is how I would program my gym sessions: Note: only work sets shown for total volume. Start all warm ups with the EMPTY BAR and add weight in roughly equal jumps until you hit your work set weight for the day. The warmup for the squat would look something like this: BAR x5x2 135 x5 185x4 225x3 275x2 315x5x3 (work sets) A: Squat 3x5 Bench 3x5 Lat Pulldowns 4x10-12 Curls 4x10 B: Deadlift 2x5 Press 3x5 BB Rows 3x5 Lying Triceps extensions 4x10 I would lift 3-4 times per week with the following of two potential schedules: A B (day off) A B (weekend off) OR A day off B day off A (then do BAB schedule the next week) The plan for progression would be to add 5-10lbs per session to all of the exercises listed with 3x5 as the prescribed volume. 2 Link to comment Share on other sites More sharing options...
brilac Posted September 22, 2014 Share Posted September 22, 2014 I am trying to get healthy. I spent the whole Summer eating out and drinking wine. This Morning I went to the park, walked up the water tower, and enjoyed nature. It's pretty calming. Trying to get back to stuff like that, to be more balanced. Taking it easy, not to overdo myself, be healthy, eat healthy. 1 Link to comment Share on other sites More sharing options...
PlayStation Posted September 22, 2014 Author Share Posted September 22, 2014 When I doubt, simplify. I know we've discussed your routine in the past and I always thought the number of exercises was too much. It's easy to start dreading the gym when you've got 7 exercises to do every session. Personally, I think you should pare your lifts down to squats, benches, deadlifts, presses, 2-3 back exercises, and some arm isolation work with your main focus on getting strong on the four compound lifts I listed. Training for aesthetics without having a plan for progression on your lifts is a fools errand. You cannot build muscle without progressive overload, and the exercises with the greatest muscle building potential are lifts that (1) involve a lot of muscles working in coordination, (2) have a fairly long range of motion, (3) you can use a lot of weight on, and (4) allow for nearly infinite progression. Given the above qualifiers for exercises with the best potential for building muscle, you have squats, benches, deadlifts, presses, and rows with a barbell as your best muscle builders. Second comes the above movements (sans deadlifts) with dumbbells. Dumbells fall behind barbells on muscle building potential because the progression is not easy. And far behind the barbell and DB movements in terms of effectiveness is everything else. If I were you, this is how I would program my gym sessions: Note: only work sets shown for total volume. Start all warm ups with the EMPTY BAR and add weight in roughly equal jumps until you hit your work set weight for the day. The warmup for the squat would look something like this: BAR x5x2 135 x5 185x4 225x3 275x2 315x5x3 (work sets) A: Squat 3x5 Bench 3x5 Lat Pulldowns 4x10-12 Curls 4x10 B: Deadlift 2x5 Press 3x5 BB Rows 3x5 Lying Triceps extensions 4x10 I would lift 3-4 times per week with the following of two potential schedules: A B (day off) A B (weekend off) OR A day off B day off A (then do BAB schedule the next week) The plan for progression would be to add 5-10lbs per session to all of the exercises listed with 3x5 as the prescribed volume. Woah, damn +1, thanks for the reply. Yeah I've cut back on my exercises the past few months already. I am not able to do all those exercises as my bad shoulder sometime prevents me from doing so, but I'll take your suggestions into consideration. Thanks again. Link to comment Share on other sites More sharing options...
Tony Romo Posted September 22, 2014 Share Posted September 22, 2014 Any of you guys do the dragon flag completely Link to comment Share on other sites More sharing options...
CaNuCkSLoUiE23 Posted September 22, 2014 Share Posted September 22, 2014 (edited) Thinking of joining Goodlife Fitness which is opening near my house soon. Anybody have an idea what the rates are? Edited September 22, 2014 by CaNuCkSLoUiE23 Link to comment Share on other sites More sharing options...
LuckyLuciano Posted September 22, 2014 Share Posted September 22, 2014 After two or so years of non stop gym. Well maybe 3-5 times a week for those two years. I've sort of hit a wall for the past 2 months and have hardly gone due to lack of motivation to go to the gym, and to carry out with my workout. Only gone a dozen times during that time. Not sure how to get back into it. I used to lack motivation, now it's just become a regular routine for me. Even if im not motivated before, I usually get pumped there watching the power lifters push insane amounts of weight. Link to comment Share on other sites More sharing options...
LuckyLuciano Posted September 22, 2014 Share Posted September 22, 2014 Thinking of joining Goodlife Fitness which is opening near my house soon. Anybody have an idea what the rates are? Never been, but heard they usually only have one or two squat racks and is about 25-30 dollars bi-weekly unless you have a corporate discount. Link to comment Share on other sites More sharing options...
LuckyLuciano Posted September 27, 2014 Share Posted September 27, 2014 Haha f me im starting to get ripped at the wrong time of year Link to comment Share on other sites More sharing options...
Henrik Kesler Posted September 27, 2014 Share Posted September 27, 2014 Woah, damn +1, thanks for the reply. Yeah I've cut back on my exercises the past few months already. I am not able to do all those exercises as my bad shoulder sometime prevents me from doing so, but I'll take your suggestions into consideration. Thanks again. Have you gotten back into lifting? Link to comment Share on other sites More sharing options...
Jägermeister Posted September 27, 2014 Share Posted September 27, 2014 (edited) I am trying to get healthy. I spent the whole Summer eating out and drinking wine. This Morning I went to the park, walked up the water tower, and enjoyed nature. It's pretty calming. Trying to get back to stuff like that, to be more balanced. Taking it easy, not to overdo myself, be healthy, eat healthy. Started doing this as well. Been having fruit and veggie smoothies (lots of carrots, dragonfruit, and kale) for snacks, breakfast and lunch the past week instead of whatever garbage I would have usually eaten (then have a nice hearty dinner), and have dropped 5 pounds (most is probably water weight, but screw it I'll bring it up). I actually feel a lot better though, have a lot more energy during the day and have been avoiding any mid-afternoon crash that I usually have. I simply can't motivate myself to spend an hour doing intense structured work outs 5 days a week. I try to do it 3 or 4 times a week, but usually only for like 15-30 minutes or so, and they're not exactly well structured. I'll also mix in a couple of 1km-2km swims every week. I'm naturally pretty muscular, but I've got a layer of chub on me, if I can slowly cut that down (and I think I'm making a good start here) and maintain my muscle mass through my current workouts I should be doing pretty good for myself me thinks. Edited September 27, 2014 by Jägermeister Link to comment Share on other sites More sharing options...
JimLahey Posted September 28, 2014 Share Posted September 28, 2014 Beat some of my personal bests just recently after having been stuck for nearly eight months. Lost a lot of weight (after becoming a fat guy) and am happy to start gaining back the lost muscle. Link to comment Share on other sites More sharing options...
MusclePharm Posted September 28, 2014 Share Posted September 28, 2014 (edited) Going for 315 bench monday!!!! Ive done it at 200 lbs but im at 190 now. I did 275 for 5 a few weeks ago and it felt pretty good so im hopeful that ill get it. Edited September 28, 2014 by MusclePharm Link to comment Share on other sites More sharing options...
LuckyLuciano Posted September 28, 2014 Share Posted September 28, 2014 Going for 315 bench monday!!!! Ive done it at 200 lbs but im at 190 now. I did 275 for 5 a few weeks ago and it felt pretty good so im hopeful that ill get it. Daaaamn thas a lot of weight! You got this this! Link to comment Share on other sites More sharing options...
Henrik Kesler Posted September 28, 2014 Share Posted September 28, 2014 I used to lack motivation, now it's just become a regular routine for me. Even if im not motivated before, I usually get pumped there watching the power lifters push insane amounts of weight. Seeing someone bench what you squat is good for perspecitve, isn't it? Going for 315 bench monday!!!! Ive done it at 200 lbs but im at 190 now. I did 275 for 5 a few weeks ago and it felt pretty good so im hopeful that ill get it. You should have that. 275x5 usually translates to 315+. Kill it! Link to comment Share on other sites More sharing options...
Intoewsables Posted September 28, 2014 Share Posted September 28, 2014 Man, nothing like going back to the gym for the first time in months. My strength seems to have dulled a bit (though apparently it comes back reasonably quick) but I felt soooo good afterwards. Pretty excited to get back into the routine. Link to comment Share on other sites More sharing options...
MusclePharm Posted September 30, 2014 Share Posted September 30, 2014 Got that 315 for 1 rep. Definitely think i got more in me. Also did 275 x 3 paused which is a PR for paused bench. Thanks for the motivation guys. Link to comment Share on other sites More sharing options...
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